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Flexibility Meets Strength: The Synergy of Resistance and Mobility Training

Introduction to Resistance Training

Weights or other forms of resistance are used in resistance training, sometimes referred to as strength training, to strengthen the muscles and increase their strength, mass, and endurance. Exercises like weightlifting, Calisthenics, and resistance band exercises fall under this category.

The goal of mobility training, on the other hand, is to increase joint flexibility and range of motion. This can involve stretching, ground-based locomotion, dynamic movement chains and foam rolling, among other exercises that are regularly featured on our Phase SiX channels.

Resistance and mobility exercises should both be a part of a balanced fitness program. Mobility exercise can assist prevent injuries and enhance overall physical performance while resistance training can help increase muscle and strength.

Resistance and mobility training have a synergistic relationship that enhances fitness as a whole.

Increased muscle growth can result from resistance training, but if the joints aren’t flexible enough to support that muscle, injuries could result. Similarly to this, mobility training can help increase the range of motion, but without enough muscle strength, the increased range of motion could not be useful. You may create a more balanced and comprehensive fitness plan that will help you look and feel your best by mixing mobility and resistance training.

Turkish Get Up: One of our favorite exercises to build strength and mobility

The Advantages of Resistance Exercise

Any fitness regimen must include resistance training, and there are several advantages to using it in your exercise schedule. Some of the main advantages of resistance training are as follows:

  • Strengthening: Resistance exercise is the most efficient approach to enhance strength and muscle growth. Small tears in the muscle fibers occur when you put weight or resistance on your muscles. Your muscular mass and strength will grow as these fibers heal and get stronger again. This can result in enhanced balance and stability, improved athletic performance, and a more toned and shaped figure.
  • Enhancing bone density: Resistance training on a regular basis can strengthen your bones and reduce the risk of fracture. Due to their increased risk of osteoporosis, older persons and postmenopausal women should pay special attention to this.
  • Increasing metabolism: Resistance training can also increase your metabolism, which results in greater resting caloric expenditure. This can aid in weight loss, weight maintenance, and general body composition improvement.

Overall, resistance training is a great approach to build a stronger, leaner, and more toned physique and can have a number of positive effects on your health. Resistance exercise also enhances psychological well-being and contributes to general health by preventing a number of chronic diseases.

How to Include Both in Your Exercise Program

There are numerous ways to combine resistance and mobility training into your workout regimen, making it simple and advantageous. Here are some options to think about:

  1. Superset: Execute one set of resistance exercises, then immediately perform one set of mobility exercises, alternating between the two types of exercises. Both muscle activation and flexibility may be improved as a result.
  2. Mobility-based warm-up: A Movement Prep circuit that incorporates mobility exercises like the Shinbox, Mountain Climbers, Spine Waves, or even foam rolling should be the first activity in your resistance training sessions. This can lower your chance of injury and help your body get ready for the workout.
  3. Decompress: Finish your resistance training sessions with a mobility cool-down to down-regulate your nervous system. The circuit should include mobility exercises like floor scorpions, needle arm thread thoughts, and static stretches. This may facilitate faster healing and lessen discomfort in the muscles.
  4. Think Outside the Box: Using unconventional equipment and exercises that involve a lot of movement, like kettlebell swings, Turkish get-ups, Jefferson Curls, kettlebell goblet and Cossack squats, which are not only strength exercises but also promote flexibility and mobility, is our favorite way to combine resistance training and mobility training into a single workout.
  5. Include mobility breaks: You may maintain your body healthy and avoid overuse injuries by taking brief breaks during your resistance training sessions to perform some mobility exercises.
  6. Ground-based locomotion: Include movement patterns that emphasize ground-based locomotion, such as gorilla walks, lizard crawls, and crab walks. These movements not only boost strength but also shoulder mobility and core stability.


To prepare your body for the activity ahead, you may also include this form of movement in your Movement Prep workout.

You may increase your general strength and flexibility as well as your stability and balance, both of which are necessary for everyday movement, by including these exercises in your resistance and mobility training regimen.

Always pay attention to your body’s signals and make necessary adjustments. You can create a program that is tailored to your requirements and objectives by seeking advice from an expert.

You may create a more well-rounded and balanced workout that emphasizes both resistance and mobility training by using these approaches. Always pay attention to your body and make adjustments as necessary. Additionally, seeking advice from a specialist might assist you in creating a program that meets your needs and objectives.

In Summary

You may reach your fitness objectives and enhance your general health and well-being by including both resistance and mobility training in your workout regimen. This has many health advantages. While mobility exercise can help you increase joint range of motion and lower your risk of injury, resistance training can help you gain muscle and become stronger. Together, they can offer a more well-rounded and comprehensive exercise program that can make you perform at your highest potential.

Everybody is different and unique, so it’s crucial to pay attention to your body and make any necessary adjustments. This entails taking into account your current level of fitness, your objectives, and any potential physical restrictions you may have.

Additionally, it’s crucial to move forward gradually and avoid pushing yourself too hard, too quickly.

Slow is smooth, smooth is STRONG!

Additionally, including other exercise types in warm-ups and cool-downs, such as ground-based locomotion, unorthodox training, and mobility exercises, can have added advantages.

As a result, both resistance and mobility training are crucial parts of a well-rounded fitness program, and including both in your workouts can help you reach your fitness objectives and enhance your general health and wellbeing. Keep in mind to pay attention to your body and modify as necessary.


If you’re wondering how to take your strength and mobility gains to the next level then I highly recommend checking out our Phase SiX Online: STRONG SERIES, our first-ever progressive online program, which combines bodyweight and kettlebell exercises, strength and mobility drills, and active recovery for enhanced athletic performance and endurance.

Remember that maintaining a healthy lifestyle is a lifetime endeavor, and the more information and tools you have, the more prepared you’ll be to succeed and start your own REVOLUTION!

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