The most common mistakes in strength training – Part 1: Full Range of Motion
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The most common mistakes in strength training – Part 1: Full Range of Motion
A fundamental principle in strength training that is often neglected is the full range of motion. Many trainees perform their reps in partial movements—either out of vanity to lift more weight or due to a lack of understanding.
It is precisely this complete movement that is crucial for:
-maximum muscle recruitment
-healthy joint function
-long-term strength gain
-technical precision
For example, if you only perform squats halfway, you not only place an uneven load but also miss out on the potential to develop strength across the entire range of motion. Only when muscles are engaged across their entire length does an effective training stimulus occur, leading to visible and functional progress in the long term.
Joint health and movement – why ROM is crucial
Joints are not supplied with blood like muscles, but rather receive nutrients via diffusion —that is, via pressure and relief stimuli. These only occur when a joint is loaded and unloaded across its full range of motion . Only in this way can cartilage tissue be nourished, maintained, and regenerated.
If this mobility is lacking—for example, due to limited ROM in strength training—it can lead to a deterioration in joint health, instability, and an increased susceptibility to injury in the long term. This is particularly critical in sports with repetitive, end-range movements, such as basketball or martial arts, where the knee or shoulder joints are often subjected to one-sided stress. If this is not compensated for with targeted full-ROM training, the risk of degenerative changes increases.
Deep squats: safe and useful
The blanket rule "knees should not extend beyond the toes" is outdated. Correct execution at full depth—adapted to individual biomechanics—is not only safe but also beneficial for joint health and strength development .
This study shows that deep squats produce lower shear forces on the knee joint than half-squats and promote strength development over a greater range of motion.
Muscle building through stretched muscle states
A particularly strong argument for full-ROM training is its effect on muscle growth. New studies show that a training stimulus in a stretched position (stretch-mediated hypertrophy) leads to higher protein synthesis and better long-term muscle growth.
➡ Meta-analysis : Wolf et al., 2022 – “The effects of range of motion on muscle strength and hypertrophy: A meta-analysis” (DOI: 10.1007/s00421-022-04902-6)
The study shows that training with full range of motion leads to significantly higher hypertrophy results than partial movements – especially when the muscle is loaded in a stretched end position (e.g., during deep squats or long lunges).
Conclusion
Full range of motion isn't a stylistic device—it's the foundation for sustainable training success. Anyone who wants to keep their joints healthy, prevent injuries, and grow muscle should perform every exercise with clean technique and full range. Half-baked movements produce half-baked results.
Good luck using a full range of motion in your next workout.
If you have any questions or would like to delve deeper into your personal potential, I offer the opportunity for individual coaching, a non-binding discovery call, or a personal trial training session. Feel free to inquire about the next available dates.
Your Coach – JFP
🔜 Part 2: Training pace coming soon on jfpatletics.com