Mobility work is often emphasized for pain relief, injury prevention, and performance, but how much is truly necessary? Recent research suggests that strength training performed through full ranges of motion may provide many of the mobility benefits people seek, with targeted mobility work serving as a valuable supplement rather than the foundation of movement health. As in most cases for individualized health, it depends!
Mobility Training Improves Movement and Performance
A 2024 systematic review examining mobility training programs found that structured mobility interventions improved or maintained performance measures such as strength, balance, speed, and agility in most studies. Importantly, mobility work did not negatively impact performance, supporting its role as a safe and useful adjunct to training and rehabilitation programs.
Strength Training Improves Flexibility
A large 2023 meta-analysis demonstrated that resistance training significantly increases joint range of motion, often to a similar degree as traditional stretching. When strength exercises are performed through a full, controlled range of motion, they challenge joint positions and promote improved mobility without the need for separate stretching routines.
Stretching Is Not the Only Way to Improve Mobility
Further supporting this concept, a systematic review comparing stretching and strength training found that both methods were effective for improving range of motion. In many cases, strength training alone produced flexibility gains comparable to stretching.
What This Means for You
At MEND, we emphasize programs that combine strength, controlled movement, and targeted mobility work. Mobility is not about achieving extreme flexibility—it is about having enough range of motion to move, lift, and live confidently without pain. For many individuals, full-range strength training combined with strategic mobility drills leads to better long-term outcomes. Our clinicians at MEND Boulder and Lafayette are highly trained to diagnose and treat all musculoskeletal injuries in a natural manner without injections, medications, and other unnecessary medical interventions. Don’t hesitate to reach out!
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- Skopal J, et al. Application of mobility training methods in sporting populations: a systematic review. J Sports Sci. 2024;42(6):1-15.
- Alizadeh S, et al. Resistance training increases range of motion: a systematic review and meta-analysis. Sports Med. 2023;53(3):1-18.
- Afonso J, et al. Strength training versus stretching for improving range of motion: a systematic review and meta-analysis. Eur J Sport Sci. 2021;21(6):1-12.