the blog

welcome to 


September 28, 2022

Is Full Range Of Motion Necessary?

Is Full Range Of Motion Necessary? with Annie Miller

FULL ROM OR BUST? Is full range of motion needed for muscular development? Are shorter reps inherently bad? Are you leaving gains on the table by cutting range of motion?

These are questions that may come up as your training age and experience increases. The answers? As usual, it depends. Not every exercise demands “full range of motion” when it comes to joint movements. But if we can move through a larger range of motion, should we?

Swipe, learn.

Much like my post discussing whether some exercises are best for strength vs hypertrophy, range of motion is just ONE factor to consider in execution of a program and the exercises within.

What we do know is that different muscle fibers can be accessed and recruited when we increase range of motion. In the same breath, isometrics can call upon nearly 95% of all muscle fibers when used for maximal contractions. Not very realistic in a normal training setting, but worth noting.

Generally speaking, larger range = more muscle fibers.

More muscle fibers = more potential for both strength gains and muscle growth. So I personally lean towards controlling a movement through the full range available.

It’s a balance. For strength and hypertrophy, we want a challenging intensity – rate of perceived exertion via volume and load. So, if that can’t be attained in the full range of motion, I’d lean towards a range that the challenging RPE can be expressed. Obviously that depends on the goal of the programming.

From a mobility standpoint, training through your end ranges (yes even under load) is likely a positive and something to explore. Static stretching may increase flexibility but MOVING and controlling the ranges you currently have is how you’ll improve mobility.

Increasing the capacity of your mobility may ideally allow you to train higher loads through those ranges. Go team.

Happy lifting. #educatedgains

P.S. Want more educated gains and programming done for you? Get on the Built By Annie waitlist!

Original Instagram post below:

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >







creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here




brands I love

working against gravity

Fre skin care


blue light blockers

klassy network

code: fdba saves you 15% off


save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.


code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)