EROM reps, or Extended Range of Motion repetitions, improve range of motion strength by training muscles through a fuller movement arc than standard repetitions. This approach helps increase strength not just at a single joint angle but across a broader spectrum of motion. When muscles are worked through their complete range, they produce greater work output because force is applied over a longer distance, which enhances overall performance and functional strength.
Training with EROM reps encourages muscles to adapt to lengthened positions, improving flexibility and joint mobility alongside strength. This is important because strength gained only at partial ranges may not transfer well to real-life movements that require full joint motion. By consistently challenging muscles at extended lengths, EROM reps promote better muscle activation and coordination throughout the entire movement, reducing the risk of injury and improving movement quality.
Research shows that full range of motion training tends to produce greater strength gains across the entire movement compared to partial range training. While partial reps can be useful for targeting specific sticking points or overload, EROM reps provide a more comprehensive stimulus for muscle growth and strength development. Additionally, working muscles at longer lengths can stimulate adaptations similar to those seen with full range repetitions, supporting both hypertrophy and strength improvements.
In practice, incorporating EROM reps means performing exercises with controlled, deliberate movements that maximize joint angles safely. For example, in a squat, this would involve descending deeply to engage muscles fully rather than stopping midway. This method also helps improve muscle elasticity and joint compliance, which are key factors limiting range of motion.
Overall, EROM reps enhance strength by increasing the mechanical work done by muscles, improving muscle activation patterns, and promoting adaptations that support both strength and flexibility across a wider range of motion.
Sources
https://brookbushinstitute.com/courses/acute-variables-exercise-range-of-motion-rom
https://pmc.ncbi.nlm.nih.gov/articles/PMC12595194/
https://www.getlabtest.com/news/post/reps-meaning-strength-training
https://cdnsciencepub.com/doi/10.1139/apnm-2025-0238
