However, many people believe that performing the anaerobic exercise with high loads is more efficient than the range of motion. But what does this mean? When someone decides to start training, they tend to believe that the amount of weight used is more important than the movement itself.

So, to make sure you’re working outright, we’ve designed this article by explaining the difference between exercise load and range of motion, to help you find the perfect balance between them. Check out!

Correct Execution of Movement vs. Amount of Charge: Which is Most Important?

As you may have already noticed, the correct execution of the exercises is more important than the amount of load used. Here we go: imagine that you joined the gym two months ago and you go to it at least three times a week. With this level of attendance, it is common to see the need to increase the applied weight.

You decide to put on another 20 kilograms for every movement you make. How will this affect you? As long as you train constantly, weight lifting seems feasible at first. Despite this, the high load still poses a risk for its amplitude to be compromised.

This means that, even if you have the strength to perform one or two repetitions, throughout the series, the execution of the exercise will increase in intensity in the same proportion as your body limits muscle movement. As a result, your body compensates for the force used in other regions.

That’s why overloading is one of the main enemies for those who want to achieve a healthier life and, of course, define and tone their muscles. After all, in addition to increasing the risk of injury, it also hinders the correct performance of movements and gives a false impression that you are working out right because you use more weight.

This strategy was proven by the study by Bloomquist, which compared the result between two groups of people who practised squats, one of the training it with full amplitude while the other performed only the partial execution. It is also worth mentioning that the total movement group used smaller loads than the other.

As a result, the research indicated that the first group achieved better results, both in terms of hypertrophy and in terms of increasing lean mass and, of course, physical strength — which contributes to healthy weight loss.

Is there any way to find a balance between them?

In the last topic, we explained that load is not the main variable to guarantee good results, right? However, we cannot leave it alone! As with everything in life, to have good health and well-being we need balance. So how do you achieve harmony between the range of motion and the correct load?

We explain: the first step is to identify your fitness. Without it, it’s very difficult to determine how much weight you can support. Thus, the contractions happen correctly, that is, the bands present in the muscle fibres are able to slide over each other and cause micro-injuries.

That’s why your results are imperceptible when you use a heavier weight than you can carry, as the body demands the full range of motion for the fibres to slip and generate tissue damage. Only by performing the movement correctly can you improve your physical condition.

With this in mind, it is possible to determine a growth pattern, that is, learn to identify the need to increase the load used. As a result, the correct performance of the exercises is facilitated from the moment the ideal weight is applied and the range of motion is reached.

It is also worth remembering that there are several ways to improve the correct execution of exercises, making the balance between range and weight much easier. Here are some tips that we have gathered for you:

  • improve your flexibility ;
  • prioritize the quality of your movements, learning their correct execution even before applying the load;
  • use controlled movements, identifying the muscle groups that need to be activated to perform it perfectly;
  • train the exercises constantly with the support of professionals.

What precautions need to be taken to increase the load?

We cannot deny that the load increase is essential for you to achieve high performance. After all, every time your physical conditioning is improved, it is essential to stimulate it a little more so that its limits are surpassed, do you agree?

While this stream of reasoning is very common among athletes and gym aficionados, it can be easily distorted. This causes many people to put on too much weight, suffering from overload. Therefore, the first step to prevent this phenomenon from happening is to develop body awareness.

By identifying which muscles are working well in your body and which ones need to be strengthened, you can distribute the load correctly and gradually increase the weight, identifying when the range of motion has been compromised.

Plus, you can — and you should! — ask your trainer for help so he can guide you through this process. Thus, if his body awareness is not refined, he will be able to identify when the movement cadence was compromised and then reduce the load used without losing sight of its evolution.

Is professional monitoring necessary to work out correctly?

As we’ve mentioned, professional coaching is one of the key points to ensuring a balance between a range of motion and weight, ensuring you’re working outright. After all, a qualified professional can determine which load you need to use according to your conditioning.

As a result, your training becomes more personalized and offers better and better results. But how to get a good follow-up? Today, there are several ways to contact physical education specialists who will provide quality care, such as applications that offer consultations with personal trainers and nutritionists.

Personal Virtual, for example, works with a digital methodology that allows contact between students and teachers so that the customization of training is facilitated. Therefore, you get flexible schedules and, of course, a workout geared to your goals and physical capacity.

Throughout this content, it was possible to see that one of the main variables to ensure that you are working out right is the balance between the range of motion and the weight used. For it to be achieved, remember to develop body awareness and have specialized professionals who offer quality training in your daily life.