Your Secret Weapon for Strength and Longevity
Strength starts with range of motion
Back in 2020, I was struggling with so much shoulder pain that I could no longer do a single strict push-up or overhead squat with an empty barbell - two movements where I previously excelled.
My Coach told me that we needed to go back to basics and start with pain-free range of motion. Upon hearing this, I snapped back and said, “Well then, I guess I’m never going to do a push-up again.” This was the start of a very difficult conversation where, if I ever DID want to do push-ups again, I had to leave my ego at the door and start over.
“Range of motion” (ROM) describes how far a joint can move in each direction. In strength training, ROM isn’t just a mobility buzzword—it’s a performance variable that meaningfully shapes strength, muscle growth, and how well we move in daily life. For aging athletes, training with thoughtful ROM may be the difference between simply lifting weights and building durable, useful strength that carries over to stairs, squats, and sport.
A 2021 systematic review and meta-analysis in Scandinavian Journal of Medicine & Science in Sports concluded that, on balance, full-ROM resistance training tends to produce greater improvements in strength and hypertrophy than partial-ROM work, though exercise selection and context matter.
This is not to say that there is no place for repetitions through a partial ROM. In some scenarios—advanced lifters chasing plateaus, or phases emphasizing the stretched position of the muscle (“lengthened partials”)—partial ROM can deliver comparable outcomes for select muscles. But as a default, especially for aging athletes prioritizing functional strength, full ROM is the better baseline.
So I went back to basics, found my pain-free ROM, and took baby steps back to strict push-ups. It took time and patience, but the magic of this process was that I focused on perfecting mechanics, staying pain-free, and regular rotator cuff/scapular complex strengthening, and mobility work. This allowed me to rebuild my shoulders better than ever before to a place where 100 strict push-ups in a workout and a bench press personal best became a reality - and all this happened after age 50 and beyond menopause. Needless to say, I’m a believer in working within a pain-free ROM.
Today’s workout features the “Hand-release push-up”. The Push-Up is a foundational functional movement that requires a great deal of upper body strength. It involves the muscles of the chest, shoulders, upper back, and core.
The most challenging part of this movement is pressing from the point where your chest touches the floor then upward to the high plank position. Sometimes, in the heat of a workout, we might cheat a little and not quite make it low enough to touch our chests to the floor. This is the first thing that goes when fatigue sets in, followed by “inchworm-ing” when the hips drop and the back arches in the struggle to get back to the top of the movement
The hand-release push-up targets this “weak spot” building strength throughout the entire range of motion.
Please pay close attention to the Movement Practice. This is where you can solidify your mechanics and find your pain-free range ROM if shoulder movement is limited. If you have full shoulder mobility, this is a great opportunity to build strength at the bottom of the movement range with the hand-release push-up.
Warm-Up
AMRAP 5 (as many rounds as possible in 5 minutes)
Movement Practice
Step 1: Test out your pain-free ROM for the push-up. If your shoulder mobility is limited, this may also require elevating the push-up with your hands on a stable box, step, table, or even against the wall. Take this time to find the right combination of elevation height and the range of the movement that keeps you pain-free.
If your shoulders have no limitation, watch the VIDEO and solidify your mechanics for the hand-release push-up
Take 5-10 minutes to practice the other movements to find your weights/options. Select weights for the kettlebell swing and the thrusters that allows you to complete the repetitions in 1-2 short sets.
Workout
AMRAP 20 (As many rounds as possible in 20 minutes). Perform each movement in sequence for as many rounds and repetitions as you can on a 20-minute clock.
SCORE = Number of rounds and repetitions
Cool-Down
Speaking of range of motion, let’s not forget the lower body! Jump start your recovery with this 20 minute segment “Yoga Love for your Feet, Knees, and Hips” from Five Parks. #dontskiptheyoga.
Housekeeping……
#104 - Women’s Health with Dr. Carla DiGirolamo: Underfueling, The Importance Of Strength Training and PCOS
In this episode, Dr. Carla DiGirolamo, a double board-certified obstetrician-gynecologist and reproductive endocrinologist, joins the conversation to discuss the intersection of fitness, performance, and hormone health. She delves into the science of optimizing health for high-performing individuals, shedding light on hormone therapy, recovery strategies, and how women can train in sync with their physiology. Don’t miss this insightful discussion packed with expert knowledge and practical takeaways. What You’ll Learn:
Hormone Health & Performance – Dr. DiGirolamo explains how hormones impact athletic performance and overall well-being.
Training & Recovery – Insights on optimizing fitness routines and recovery strategies based on hormonal fluctuations.
Menopause & Longevity – Discussion on hormone therapy, its benefits, and misconceptions surrounding menopause.
Women’s Physiology in Fitness – How women can align their training with their natural cycles for better results.
Science-Backed Strategies – Practical approaches to maintaining vitality, strength, and health at every stage of life.
NOW TAKING NEW CLIENTS!
If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!
It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.
Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!
You will find all my service offerings on my website including a link to my calendar so that you can reserve your place in my schedule!