Why mobility and flexibility matter

Let’s talk about something super important that often gets overlooked in people’s fitness routines: mobility and flexibility. 

We all love feeling strong and lifting heavy weights, but strength without the ability to move properly is like having a sports car with square wheels. You’re not going to get very far… or enjoy the ride much.

Mobility vs. flexibility: what’s the difference?

• Flexibility is your muscles' ability to stretch. Can you touch your toes? That’s flexibility.

• Mobility, on the other hand, is your joints' ability to move freely through their full range of motion. It’s about control, coordination, and strength through those ranges.

In today’s world, many of us are sitting for long hours, working at desks, driving, or on the couch. This leads to tight hip flexors, rounded shoulders, and restricted movement patterns. 

That’s where mobility work comes in. It helps undo those imbalances, improve posture, and keep your body moving well. Not just in the gym, but in daily life.

Why it’s important

Neglecting mobility and flexibility can lead to:

• A reduced range of motion

• Muscle tightness

• Poor posture

• Increased risk of injury

• Compensatory movement patterns

These poor patterns can place extra stress on your joints and spine. For example, if your hips are tight during a squat, your lower back might overcompensate, putting it at risk. And when tight muscles are suddenly stretched under load (like in strength training), they’re far more likely to strain or tear.

When to work on mobility and flexibility

Mobility work should be done before or during your workout:

• These movements are dynamic (you’re moving through them), which helps activate your muscles and prepare your joints for what's ahead.

• Try incorporating specific mobility drills that match your workout. For example:

  • YTWs before overhead pressing

  • 90/90 hip rotations before goblet squat

• You can even sneak in mobility during your rest periods:

  • Shoulder CARs after bench press Ankle ABCs after deadlifts

Flexibility work is best done after your workout:

• Your muscles are warm, reducing the risk of pulls or strains during static stretches.

• Holding a stretch tells your nervous system to relax, helping reduce tension in the muscles you just worked. That’s why we finish sessions with things like upper and lower body band stretches - to promote flexibility and decrease muscle soreness.

Ideally, you should be working on mobility and flexibility a few times a week. That’s why we weave it into our programming. It’s a key part of becoming a stronger and healthier version of yourself.

Did you know?

Strength training itself can be a powerful form of mobility and flexibility work if you’re training with intention. Moving through a full range of motion under load builds strength, control, and flexibility all at once. So don’t just lift heavy, lift properly. Prioritize proper movement, and your body will become not only stronger, but more mobile and resilient too.

If you’re interested in learning more about mobility, flexibility, and how it ties into a well rounded strength training and nutrition plan, we’d love to sit down and meet with you. You can schedule a meeting with one of our coaches - completely free - here.