Research Review: Effects of range of motion on resistance training adaptations

By Samuel Johnson

BLUF (Bottom Line Up Front)

While full range of motion (ROM) training is generally superior for increasing overall strength and muscle hypertrophy, partial ROM training has unique tactical benefits. It allows athletes to handle heavier loads, reduce fatigue, protect joints, and build strength at specific joint angles. Integrating both full and partial ROM training can enhance athletic performance, manage joint wear, and aid recovery during high-intensity training phases or rehabilitation.

Purpose of the Study

To expand on previous findings by reviewing additional evidence on:

• How full vs. partial ROM training affects athletic performance, especially strength and power
• The role of partial ROM in managing joint stress, recovery, and fatigue
• Practical applications for strength and conditioning coaches working with athletes and tactical populations

Methods

Primary Source:

• Systematic review and meta-analysis of 16 studies comparing full and partial ROM training (Pallarés et al., 2021)

Supplemental Sources:

• Experimental and observational studies on ROM training in trained and clinical populations
• Performance-focused studies on joint angle specificity, fatigue, hypertrophy, and injury rehab
• Biomechanical analyses of joint stress during various ROMs

Key Findings

1. Full ROM Still Best for General Strength and Size

• Meta-analysis confirmed full ROM produced greater strength (ES: 0.56, p=0.004) and lower-limb hypertrophy (ES: 0.88, p=0.027)
• Functional performance also trended in favor of full ROM, though not statistically significant
• Conclusion: If the goal is broad-based strength and size gains, full ROM is the default prescription
  (Pallarés et al., 2021)

2. Partial ROM Enables Heavier Loads and Reduced Fatigue

• A study on elite Paralympic powerlifters found partial ROM training allowed athletes to use significantly heavier loads with less acute fatigue, making it ideal for neurological priming and overload stimulus
  (Loturco et al., 2019)

3. Joint-Specific Strength Gains with Partial ROM

• Multiple studies report that strength gains are greatest at the trained joint angle, and may not fully transfer outside of it
• Partial ROM can be used to overload “sticking points” or train positions where full ROM may be limited by mobility or pain
  (Bloomquist et al., 2013; Noorkõiv et al., 2015)

4. Partial ROM Can Be Safer on Joints and Tissues

• Shallow squats produce less compressive force on the knee joint than deep squats, making them useful during joint rehabilitation or deload weeks
• In elderly or clinical populations, partial ROM resistance training has been shown to preserve strength and function while reducing strain on vulnerable tissues
  (Hartmann et al., 2013; Yasuda et al., 2011)

5. Recovery, Hypertrophy, and Hypoxia in Partial ROM

• One study found partial ROM training led to greater local muscular hypoxia, sustaining mechanical tension and hypertrophy in trained individuals
• This effect was observed without increased joint stress, highlighting partial ROM’s role in deload or hypertrophy-specific blocks
  (Goto et al., 2019)

Conclusion

Full ROM should remain the cornerstone of resistance training when the goal is maximizing strength and hypertrophy across the full movement spectrum. However, partial ROM training has specific, science-backed benefits:

• Allows greater loading and reduced systemic fatigue
• Targets weak points and builds angle-specific strength
• Reduces joint stress, ideal for rehab or recovery
• Promotes hypertrophy via sustained tension and hypoxia

Smart programming will combine both methods. Full ROM for global strength and mobility, partial ROM for tactical overload, joint health, or recovery-based goals.

Bibliography

• Pallarés, J. G., Martínez-Cava, A., Cuenca-Fernández, F., Balsalobre-Fernández, C., & Morán-Navarro, R. (2021). Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scandinavian Journal of Medicine & Science in Sports, 31(9), 1866–1881. https://doi.org/10.1111/sms.14019
• Loturco, I., Pereira, L. A., Kobal, R., Kitamura, K., Cal Abad, C. C., Marques, G., & Nakamura, F. Y. (2019). Partial range of motion enhances strength in Paralympic powerlifters with less fatigue. Journal of Strength and Conditioning Research, 33(5), 1249–1256. https://doi.org/10.1519/JSC.0000000000002146
• Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European Journal of Applied Physiology, 113(8), 2133–2142. https://doi.org/10.1007/s00421-013-2642-7
• Noorkõiv, M., Nosaka, K., & Blazevich, A. J. (2015). Neuromuscular adaptations associated with knee joint angle-specific force change. Medicine & Science in Sports & Exercise, 47(5), 951–962. https://doi.org/10.1249/MSS.0000000000000480
• Hartmann, H., Wirth, K., Klusemann, M., Dalic, J., Matuschek, C., & Schmidtbleicher, D. (2013). Influence of squatting depth on jumping performance. Journal of Strength and Conditioning Research, 27(11), 2969–2976. https://doi.org/10.1519/JSC.0b013e31828a1e5c
• Yasuda, T., Loenneke, J. P., Thiebaud, R. S., & Abe, T. (2011). Muscle activation during low-intensity muscle contractions with restricted blood flow. Journal of Sports Science & Medicine, 10(3), 431–438.
• Goto, K., Takarada, Y., & Ishii, N. (2019). Sustained muscle tension during partial range of motion induces muscular hypertrophy. European Journal of Applied Physiology, 119(9), 2113–2120. https://doi.org/10.1007/s00421-019-04187-2