Rethinking Exercise: Understanding the Spectrum of Movement for Better Performance and Injury Risk Reduction

Written By Brett Green

When it comes to exercise, many people tend to categorize movements as either "good" or "bad." However, this binary approach oversimplifies the complexities of physical activity. Rather than labeling exercises as inherently good or bad, I recommend viewing exercise as a spectrum of movements, each with its own appropriate context based on factors like load, speed, range of motion, and complexity. By understanding exercise as the application of varying stresses on the body, we can more effectively tailor exercise programming and rehabilitation to enhance performance and reduce the risk of injury.

Exercise Isn't Good or Bad—It's About the Right Fit

Exercises are neither inherently good nor bad. Instead, they must meet the person performing them at their current level of fitness, skill, and recovery needs. Let’s explore this concept using the knee joint as an example. The exercises that you choose should match your needs, whether you are recovering from an injury, training for a specific sport, or just beginning a fitness routine. If this feels daunting, a physical therapist can help. 

The Spectrum of Exercise: From Low-Intensity to High-Intensity Movements

Low-Intensity Exercises for Recovery and Beginners

For the sake of this blog, I will use the knee as the example joint. On the far left of the exercise spectrum, we have low-intensity movements. These exercises are well-suited for individuals recovering from surgery, those new to exercise, or people dealing with high levels of acute pain. They involve minimal load and are focused on improving mobility and basic movements. Examples include:

  • Passive range of motion exercises (someone else moving your knee)

  • Submaximal isometric contractions (e.g., squeezing your quadriceps)

  • Single-leg balance exercises

  • Low-resistance stationary cycling

For someone who is untrained, frail, or recovering from a recent surgery, these exercises are a great starting point. However, for advanced athletes, these exercises are suboptimal as they do not provide enough of a stimulus for further adaptation and performance improvement.

High-Intensity Exercises for Advanced Athletes

On the opposite end of the spectrum, we have high-intensity, complex movements that require full ranges of motion, significant load, and fast, powerful execution. These exercises are best suited for athletes who are well-trained and prepared to handle the speed, complexity, and load of the movements. Examples include:

  • Olympic lifting

  • Sprinting

  • Full-speed agility drills

  • Skiing and other mountain sports

  • Sport-specific movements

While these exercises are great for advanced athletes, they can be potentially injurious for someone who is sedentary, has a desk job, or rarely engages in physical activity. For these individuals, jumping straight into high-intensity exercises could lead to injury, particularly if their body is not adequately prepared.

Adapting Exercise to Your Fitness Level

By understanding exercise as a spectrum, we can better tailor workout programs to meet individuals where they are in their fitness journey. For someone just starting an exercise program with minimal experience, it is important to focus on building skill in foundational movements such as:

  • Squatting

  • Hinging

  • Pushing

  • Pulling

  • Carrying

These fundamental movements are the building blocks of any exercise program and should be performed with proper technique before progressing to more advanced variations. As individuals become more comfortable and capable with these basic movements, they can gradually increase load, speed, and complexity, aligning the exercise to their personal fitness goals.

Conclusion: Tailoring Exercise for Optimal Results

Understanding exercise as a spectrum rather than a binary of good versus bad allows us to more effectively design exercise programs that are tailored to the individual. Whether you are rehabilitating from an injury, starting a fitness routine, or training for elite athletic performance, the key is to match the intensity, complexity, and load of the exercise to your current level of fitness, experience, and goals. By doing so, you can safely and efficiently progress in your fitness journey while minimizing the risk of injury. If you’re in the Denver or Boulder area and would like help developing a training plan, Get Back PT and Performance is here to help.

Brett Green