I’m so happy you’re here!
Since you’re reading, you’re probably among the women I’m coaching who want to be in it “for the long game”. If not yet, let’s get together! I’m right here for you virtually from anywhere you are, and in-person coaching: http://getupkeepmoving.com. And coming soon, online programming!
Mobility plays a big role in strength training.
If you happened to read my introduction last week, my long game is well underway, at 71. I intend to stay in it right up to whenever the end might be. Living well is what it’s about. Being strong and mobile are the keys.
Here’s a little back story: Before I began strength training and mobility work, I experienced SO many injuries doing activities I loved – running, cycling, even gardening, which led to herniated discs, knee and hip issues, shoulder tears, and much more. One of my kids named their adopted dog after me because she had endured so many injuries! She wasn’t pretty, but she was a survivor.
The pain and inflammation from my many injuries has been mostly eliminated, or vastly reduced with strength training, and by incorporating mobility exercises in my own programming. So here’s the pitch: Let’s get together to get you strong and mobile to do everything you love.
Get Strong, Stay Strong.
This is the second entry in the continuing series about how to get strong and stay strong. Check out Part 1 about the importance of unilateral training.
Part 2: Mobility Training.
Mobility isn’t about being “flexible” for the sake of it—it’s about moving better, enabling heavier lifts, and staying injury-free. Mobility training is exactly what it sounds like – movement.
We’re built to move.
4 reasons to do mobility training.
Mobility training has become much more prevalent in strength programs, thank goodness, so if you want to lift heavier, move better, and reduce injury risk, it’s time to make it a priority in your program. It’s not stretching. It’s dynamic movement through all planes of motion. The way we move around all day.
1. Better Range of Motion = Stronger Lifts and a more resilient body
Strength isn’t just about how much weight you can lift—it’s about how well you can move. Good mobility allows you to achieve full depth in squats, proper hip hinge in deadlifts, and solid shoulder positioning in bench press. If your mobility is limited, you won’t be able to lift as efficiently or safely. If you’re not lifting, it’s about how you move your body.
2. Injury Prevention
Lifting heavy with poor mobility puts stress on joints and tissues that might not be prepared for it. Moving around in daily life, without the ability to move efficiently will also take a toll. Sitting for long periods of time can really mess with structural integrity. Over time, lack of mobility can lead to injuries like:
- Lower back pain from poor hip mobility
- Shoulder impingements from tight pecs and lats
- Knee pain from restricted ankle movement
Mobility moves like those below will help keep your joints healthy and reduce wear and tear. You’ll have better posture, and general physical durability.
3. Improved Recovery and Longevity
Stiff, tight muscles don’t recover well. Joints that might be affected by arthritis will feel and function better with mobility moves. Mobility work helps keep you moving pain-free. If you want to stay strong for the long game, mobility is key.
4. More Power and Efficiency
A mobile body moves better all day, and under body weight or heavy loads. When your hips, shoulders, and ankles move freely, you generate more force with less effort—leading to a stronger you, and more powerful lifts – even if the lifts are picking up kids, or bags of soil in your garden!
Simple Ways to Add Mobility Training
- Hip openers. Example: bridges for stronger squats and deadlifts.
- Thoracic mobility drills. Example: cat cow and downward facing dog for hamstrings, ankle mobility, and better overhead and bench pressing.
- Full body. Example: World’s Greatest Mobility Stretch for deeper squats.
Move well, get strong.
Stay tuned for more!
Onward!
x
Polli
