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Does Heavy Strength Training Make You Tight?
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Does Heavy Strength Training Make You Tight?

National-level female powerlifting athletes maintain their range of motion without sacrificing strength, research shows.

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Danny James
Dec 17, 2024
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Does Heavy Strength Training Make You Tight?
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Strong female powerlifter resting between sets and feeling tight.
Image created by Author using Midjourney

The study "Range of Motion is Not Reduced in National Level Female Powerlifters" (PMID: 34334773) explores the relationship between range of motion (ROM) and performance in elite weightlifters.

Key Points

  • Objective: The study aimed to determine whether national-level male and female weightlifters exhibit a reduced range of motion compared to non-weightlifting athletes.

  • Participants: The study involved 24 female lifters (12 powerlifters and 12 recreationally trained controls) aged 18–40.

  • Methods:

    • ROM was assessed using a goniometer for shoulder flexion, shoulder extension, hip flexion, and knee flexion.

    • Statistical analyses included ANOVA to compare groups, with significance at p < 0.05.

  • Findings:

    • The results indicated no significant differences in ROM between the groups of athletes across all joints measured.

    • Female powerlifters maintained comparable ROM to their non-powerlifting counterparts, suggesting that powerlifting training does not impact ROM differently than general resistance training in female athletes.

  • Conclusion: The study concluded that engaging in national-level weightlifting does not adversely affect joint range of motion, proposing that elite weightlifters can maintain flexibility alongside strength training.


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