Training to Be Strong AND Mobile: A Balanced Approach for Gym Goers

When you're working on building strength in the gym, it's easy to focus solely on lifting heavier weights or pushing through sets of your favourite exercises. However, with many of us sitting at desks all day or in the car commuting to work we end up neglecting an equally important aspect of fitness—mobility. If you're someone who’s noticed that while you're getting stronger, you're also becoming more immobile, this blog is for you.

In this post, I'll walk you through how you can train to be both strong and mobile without needing to sacrifice one for the other. Plus, I'll give you a few actionable tips to help improve your mobility while still pushing your strength training progress forward.

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Why Mobility Matters in Strength Training

Before diving into how you can combine mobility and strength training, let’s first discuss why mobility matters in the first place. Mobility refers to the ability to move your joints through their full range of motion with control. Having good mobility can help you with:

• Improved performance: An idea I was exposed to at university is that we want our muscles to be long and strong for performance, not short and weak, which in turn leads to better results.
• Injury prevention: Full range-of-motion movements can help prevent injuries by reducing tension and improving flexibility in your muscles and joints. So, if we are put in more stretched and compromised positions, the muscles can cope with the demands as they’re are already used to being there.

A lot of people mistakenly think that to get stronger, they need to focus only on lifting heavy weights. But here's the thing—without mobility, your body is less efficient, and you might end up putting yourself at risk for injury. That’s why it's essential to balance strength training with mobility work - or better yet, combine them.

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Can I Get Stronger and More Mobile at the Same Time?

Absolutely! You don’t have to choose between being strong and being mobile. With a slight shift in your training approach, you can improve your mobility while continuing to build strength.

One of the best things about this method is that you don't have to drastically change the exercises you're already doing. It’s more about adjusting how you perform them. Instead of adding entirely new exercises, we’re going to make your current ones more mobility-friendly.

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How to Train for Both Strength and Mobility

So, how can you train to be both strong and mobile? Here are some strategies that I recommend:

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1. Focus on Range of Motion in Your Current Exercises

To improve mobility while building strength, the first thing you can do is focus more on the range of motion (ROM) in your existing exercises. For example, instead of doing a regular squat, try a deeper squat to work your hips and ankles through their full range. This will help increase mobility while also targeting your muscles. You may need to sacrifice some of the weight you are lifting but don’t worry, it’s in pursuit of greater mobility.

One excellent exercise for improving your range of motion and building strength is the deficit Bulgarian split squat. The deficit Bulgarian split squat involves elevating your back foot, which allows your hip and knee joints to work through a greater range of motion. This small change can help you build strength while improving your mobility at the same time.

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2. Use Paused Reps to Increase Time in Stretched Positions

Another effective method is using paused reps. For example, during a lunge or squat, spend an extra 1–2 seconds in the stretched position at the bottom of the movement. This will increase the time your muscles spend in the lengthened position, helping to improve flexibility and mobility. It’s also a great way to engage your muscles more deeply, resulting in stronger muscles over time.

The key to this method is controlling your movement. The idea is not to rush through the exercise but to focus on the stretch and the control needed to hold that position.

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3. Full Range of Motion for Maximum Gains

According to recent studies, including work from fitness expert and scientific researcher Jeff Nippard, full range of motion exercises are proven to promote muscle growth (along with lengthened partials - but this is another post in itself). This means that using exercises that challenge your joints and muscles through their entire available range can result in better muscle activation and more substantial gains in both strength and flexibility.

A classic example is the push-up. The deeper you can lower yourself to the ground, the more you’re stretching your chest and shoulders in the downward phase of the exercise. If you can do push-ups with great form and full range of motion, you're going to get both strength and mobility benefits. This is why I coach clients to try to get their chest to the floor on each rep - although it's harder it also works the pec muscles in particular at their end range of motion.

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How to Balance Strength Training and Mobility Work

Now, you might be thinking, "But isn't this a lot of work?" Here’s the good news—if you're smart about it, you can incorporate mobility training into your existing workout routine without taking up too much extra time.

If you don’t have the time to dedicate to separate stretching or mobility sessions, here’s a simple approach:

• Incorporate mobility into your strength routine: Instead of spending a whole separate session doing static stretching, include mobility-focused movements during your warm-up and cool-down. For example, do some deep lunges, hip stretches, or shoulder mobility drills before jumping into your heavy lifts.
• Use your rest periods: During rest periods between sets, perform some light mobility work to keep your muscles flexible and relaxed. This is a great time to work on your hip or ankle mobility.
• Stretch while watching TV: If you’re someone who likes to watch Netflix in the evenings, try incorporating stretching or mobility exercises during this time. It’s an easy way to increase flexibility without taking away from your rest time. For years now, I have refused to get a coffee table in the centre of the living room so I can continue to stretch whilst watching tv!

The most important thing is consistency. Don’t worry about trying to fit in a whole new workout routine. Instead, focus on gradually making your existing exercises more mobility-friendly.

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Can I Train Mobility Without Weights?

If you’re new to the gym or just don’t have time to lift weights, don’t worry—mobility work can be done without any equipment. Bodyweight exercises like lunges, squats, and push-ups can be modified to increase your range of motion. Yoga and Pilates are also great forms of training for mobility that don’t require weights.

Bodyweight mobility exercises help improve flexibility, balance, and coordination, all of which contribute to overall strength and fitness. Plus, they’re low-impact, making them accessible for beginners or those recovering from an injury.

I’ve written another blog post on the muscle building benefits of body weight training, you can read that here.

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A Personal Trainer’s Approach to Mobility and Strength

As a personal trainer, I believe in a well-rounded approach to fitness that includes both strength training and mobility work. Many of my clients, especially beginners, initially focus mostly on getting stronger, but once they start incorporating mobility into their routines, they feel better, move better, and see more progress. It's about finding that balance between mobility and strength to create a fitter, healthier body.

If you're looking for guidance on how to combine mobility and strength training, I can help you craft a personalised workout plan that fits your lifestyle and goals.

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About Me

Hi, I’m Sam, a fitness instructor and personal trainer based in Stourbridge. I specialise in helping beginner and intermediate gym-goers improve their strength, mobility, and overall fitness. Whether you're looking to get stronger, move more freely, or just feel better in your body, I’m here to guide you every step of the way.

If you’re ready to take your training to the next level or need support with a personalised fitness plan, get in touch with me today. I offer one-on-one sessions tailored to your individual needs, helping you reach your fitness goals with effective and sustainable workouts.