Hey Coach ,

When it comes to building smarter, more effective training programs, understanding muscle actions and functions is a game changer. Knowing how muscles move and stabilize the body helps you select exercises that optimize performance, reduce injury risk, and make the most of your training time. Plus, having a solid grasp of the “why” behind your exercise choices boosts your confidence as a coach and arms you with clear, purposeful explanations if clients ever ask.

Why Muscle Action Knowledge Matters

Here are five key ways that understanding muscle actions can elevate your programming:

1. Performance Enhancement: Aligning exercises with muscle roles enhances client outcomes. For instance, programming power movements that emphasize shoulder flexion and extension can boost sprinting power and upper body explosiveness.
2. Training Efficiency: Targeting primary muscle actions (like hip extension or scapular retraction) with the right exercises saves you time and maximizes results. Think of exercises like deadlifts and hip thrusts that directly train hip extension for posterior chain strength.
3. Injury Prevention: Address muscle imbalances and improve stability by selecting exercises that correct weaknesses. Incorporating movements like Y-raises and banded external rotations can help maintain shoulder stability and prevent common injuries.
4. Rehabilitation: Tailor exercise selection to aid recovery by understanding which muscles support joint function and stability. For example, programming rotator cuff exercises to improve shoulder health or core stabilization movements for lower back support.
5. Functional Hypertrophy: Multi-muscle movements that mirror everyday actions build practical strength and size. Squats, lunges, and loaded carries all enhance real-world power and muscle growth.

Grab the attached Muscle Action & Function Tables and start applying this knowledge to your programming today. Whether you’re looking to enhance performance, boost efficiency, or promote recovery, these tables will help you make smarter exercise choices.

Download the Tables!

By understanding muscle actions and functions, you’re equipped to make better programming decisions that drive results and keep clients safe. Plus, you’ll always have a confident, informed response when a client says, "Bulgarian Split-Squats again!?”

Stay strong and keep learning,

Coach Dan and Tasha

Ideal Strength