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What is Mobility Training, and Why Do You Need It?

Mobility training definition

Humans are living longer and healthier lives than ever before, pushing past previous boundaries of what we thought we could achieve. On your quest to enjoy your golden years, remember that preserving long-term mobility starts with choices made today. Feeling the everyday benefits of mobility now and unlocking longevity for the future begins with creating a regular routine of mobility training exercises.

The best part? Mobility exercises are perfect for all ages and fitness levels, making them the perfect addition to your fitness regimen.

Below, we explore the world of mobility training as well as its benefits and examples of mobility exercises you can incorporate into your daily routine.

Don’t start your fitness journey alone. Find a club near you for support and expert guidance when needed. 

What is Mobility Training? 

Mobility training, also called mobility exercises, aims to improve range of motion and flexibility. The goal of mobility training is to enhance physical performance, not just in the gym but also when it comes to regular daily tasks like shoe tying, unloading groceries, and gardening. 

Think of mobility as the ability to move naturally, both with control and without noticeable effort. Good mobility involves several factors: muscle strength, flexibility, joint health, motor control, body awareness, agility, and more. 

Your body's mobility serves as the foundation for everything you do and, when restricted, can limit the experiences you have.

But going to the gym regularly doesn't automatically increase mobility. You need intentional routines that combine mobility exercises to improve flexibility, balance, pliability, and strength. 

If this sounds overwhelming, don't panic! Mobility training is diverse and can be adjusted to meet your personalized needs. An added bonus is that mobility training doesn’t have to be done inside a gym; you can practice mobility exercises almost anywhere!

From pre-workout mobility stretches to full-body mobility workouts, mobility training includes a variety of exercises that improve range of motion, such as dynamic stretching, yoga, agility exercises, and of course—your new best friend—the foam roller. 

Mobility Training Benefits

Before we delve deeper into the specifics of mobility movements, let’s explore some benefits of mobility training.

  • For Everyone! One of the most enticing aspects of mobility exercises is their accessibility. Whether you're a seasoned fitness enthusiast or a beginner, mobility exercises welcome everyone. Regardless of your fitness level or age, there's a suitable mobility exercise (or a combination) that you can start incorporating into your daily routine right now.
  • Builds Strength. While the results may not be as dramatic as those of a high-intensity cardio workout, mobility exercises are incredible in their own right. You may notice some soreness the day after, but that's a sign that you've engaged muscles often underused during more conventional gym workouts.
  • Boosts Mental Mojo. Mobility exercises are typically performed with a slow and intentional rhythm, often in harmony with your breath. This deliberate approach can promote mindfulness, reduce stress, and enhance mental well-being. It's a practice that allows you to be present in the moment and tune into your body's needs.
  • Improved Daily Activity. As the saying goes, "Use it or lose it." Regular mobility exercises are an excellent way to maintain the functionality of your body as you age. A small commitment of time each week can significantly impact your overall well-being, ensuring you enjoy an active and fulfilling life.
  • Increased Flexibility. Think you're not flexible? Think again! Mobility exercises target specific muscle groups and joints, leading to improved flexibility. Over time, range of motion expands, making everyday activities more comfortable and efficient.
  • Injury Prevention. As we age, our bodies become more susceptible to injury. But mobility exercises work against this by strengthening the muscles, ligaments, and tendons surrounding your joints, reducing the risk of injuries and providing stability.
  • Enhanced Posture. Mobility exercises often focus on the muscles that support good posture. By reducing strain around the spine, mobility exercises can help prevent poor posture and related problems.
  • Pain Management. Mobility exercises can be valuable for managing chronic pain and discomfort. For chronic conditions like arthritis or muscle stiffness, mobility exercises can be a practical addition to a pain management routine.
  • Variety. One of the most appealing aspects of mobility exercises is their endless variety. Explore various movements and techniques, ensuring your routine remains fresh and engaging.

Integrating mobility exercises into your movement routines is a game-changer. Inclusive and adaptable, mobility exercises are accessible to everyone, regardless of age or previous experience.

Which Parts of the Body Can Benefit From Mobility Training?

The real question is: What parts of the body don’t benefit from mobility training? The entire body benefits from regular mobility training since, as we’ve discovered, the benefits of mobility training are vast and far-reaching. 

However, mobility exercises are particularly beneficial for our joints. As we age, mobility training can be a great way to work against the stiffening of joints. And less stiff joints mean more enjoyable daily movement and activities. 

How to Improve Mobility

You're never too young to start building healthy aging habits, and maintaining mobility is vital to long-lasting well-being. Let's explore some effective ways to improve and preserve your mobility, ensuring you'll move with confidence and agility for decades to come.

  • Stretching. A morning or evening stretching routine is a wonderful way to maintain mobility. Make sure you mix static and dynamic stretching techniques, as that will increase mobility. Check out exercise Tutorials in the FREE PF App for some inspiration!
  • Foam Roller. Using that foam roller a few evenings in front of the TV each week can be a massive muscle release
  • Yoga. Whether a one-hour morning yoga or 15 minutes after lunch, all kinds of yoga are highly beneficial to maintaining mobility as we age.
  • Explore Common Mobility Workouts. The PF App is chock full of free mobility exercises. Check out our Mobility Workout collection for a complete selection of exercises.


Whether you prefer a gentle stretching session, a soothing yoga routine, or the targeted relief of foam rolling, simple mobility exercises are accessible for all ages and fitness levels. 

Our Favorite Mobility Training Workout

Choosing just one mobility training workout is no easy feat. But this one stands out as our favorite mobility training exercise for beginner: 

Or, if you prefer to adapt exercises and stretches to fit your body, this post offers several options to get you started in your own space at home.