Exercise The Importance of Mobility in Strength Training


K.S 55 years old, one of my clients who has been training for 6 years experienced minor back and knee injuries. These present a setback for his strength training program, causing a plateau in the big three lifts and only being able to lift 30% of his body weight.

However, in the past 6 months, he has made significant progress. His lifts have increased by 50% with improved form and he has gained 5 lbs of lean mass. Also, he is no longer experiencing pain or moving hesitantly.

The Catalyst?

A 3X better mobility after 3 weeks of assisted mobility sessions using PNF (Proprioceptive Neuromuscular Facilitation)  and Breathwork.

Mobility is a critical aspect of strength training that is often overlooked or undervalued. It refers to the range of motion and flexibility of joints and is essential for safe and effective movement patterns in exercises.

In this article, we will explore the importance of mobility in strength training and how to improve it.

Mobility is essential for preventing injury

One of the primary reasons to prioritize mobility in strength training is to prevent injury. Tight or stiff muscles and joints increase the risk of injury by limiting the range of motion in exercises.

For example, if you have limited shoulder mobility, you may not be able to perform overhead presses or pull-ups safely and effectively. This can put excessive stress on other joints and muscles, increasing the risk of injury. So, improving mobility helps ensure that you can perform exercises with proper form, reducing the risk of injury and allowing you to train harder and more effectively.

Mobility helps improve exercise performance

Another important aspect of mobility is that it can help improve exercise performance. Good mobility allows for a full range of motion in exercises, which can result in better muscle activation and more effective strengthening. For example, if you have limited ankle mobility, you may not be able to fully perform a squat, which can result in decreased activation of the quadriceps and glutes.

Improving ankle mobility can help ensure that you can perform a squat with proper form, resulting in better muscle activation and improved exercise performance.

Mobility helps improve daily activities

Finally, mobility is important for improving daily activities. As we age, it is natural for our mobility to decrease. This can result in a reduced ability to perform everyday tasks. Strength training that includes mobility exercises can help maintain or improve mobility. Thus, allowing you to continue to perform daily activities with ease and independence.

Improving Mobility

There are several ways to improve mobility in strength training. One of the most effective methods is to perform regular dynamic stretching and foam rolling. Dynamic stretching involves moving through a full range of motion in a controlled manner, which helps improve flexibility and range of motion. Foam rolling is a self-massage technique that can help release tight muscles and improve mobility.

Incorporating mobility exercises into your strength training routine is also important.

These exercises can be as simple as active or passive stretches. Or as complex as mobility drills that target specific joints or muscle groups. For example, incorporating ankle mobility drills into your warm-up routine can help improve the mobility in your ankle joint. This improves your ability to perform squats and other lower-body exercises.

Finally, it is important to be consistent with your mobility work.

Incorporating mobility exercises into your strength training routine at least 2-3 times per week is a good starting point. As you improve, you may want to increase the frequency of your mobility work to ensure that you continue to make progress.


In conclusion, mobility is a critical aspect of strength training that is often overlooked. Improving mobility helps prevent injury, improve exercise performance, and maintain independence in daily activities. Incorporating dynamic stretching, foam rolling, and mobility exercises into your strength training routine can help you improve your mobility and reach your fitness goals. By making mobility a priority in your strength training routine, you can train harder, perform better, and avoid injury.

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