"Activation" exercises are frequently suggested as part of workout routines. You may have encountered this advice through social media or from a personal trainer, leading to the belief that these exercises are essential for properly engaging your muscles before a workout. However, this notion is not entirely accurate, so let's explore the true role of activation exercises.
What Does It Mean to "Activate" Your Muscles?
Commonly, it's said that certain muscles, particularly the glutes, can "forget" how to activate correctly. However, as physical therapist Tyler Detmer explains, this concept of "gluteal amnesia" is misleading. Muscles do not require specific exercises to contract effectively.
Nonetheless, activation exercises are not without merit; they can be better understood as warm-up movements with a targeted approach. As previously discussed, warm-up routines can range from general activities, like light jogging, to specific movements, such as performing lighter squats prior to heavier lifts.
Activation exercises fit into this middle ground. They can effectively prepare you for more intense exercises by focusing on the specific muscles involved. If your workout is well-designed, these exercises can be an excellent way to get ready. However, not all activation movements are a productive use of your time. Here are instances when these exercises are beneficial and when they may not be necessary.
Activation Exercises Help You "Feel" a Muscle
When performing isolation exercises, it's crucial to understand how to engage the muscle properly. For instance, during a side-lying leg raise, the position of your leg can significantly affect which muscles are activated. By knowing how to effectively engage your glutes, you can better monitor your muscle engagement during these exercises.
This is where activation exercises prove useful. They involve movements that inherently require glute engagement, allowing you to become familiar with the sensations associated with using that muscle. You may experience a burning feeling as the muscle fatigues or a sense of fullness as it fills with blood, often referred to as a "pump" in bodybuilding. This awareness can enhance your focus on the muscle during subsequent exercises.
Activation Exercises are Extra Workouts in Disguise
Increased workload typically leads to greater muscle growth. This volume is often measured by the number of sets performed; for example, six sets of squats will yield better results than just three.
If done correctly, activation exercises can contribute to this volume. Consider two individuals in the gym: one completes three sets of banded walks and single-leg glute bridges before performing three sets of barbell hip thrusts, while the other only does the hip thrusts. The first individual is providing their glutes with more work overall, regardless of the exercise labels.
To maximize the benefits of activation exercises, they should be sufficiently challenging. If you push yourself to near failure by the end of each set, they will enhance your overall workout volume. However, if these exercises are too easy, they won't add significant value.
Activation Exercises Aren't Necessary, But They Can Be Helpful
While activation exercises can enhance your workouts, they are not essential. You don't need to feel a muscle engaging to ensure it's receiving a good workout. If you seek to increase volume for a particular muscle group, you can incorporate additional sets before, during, or after your main workout; they don't have to occur solely during the "activation" phase.
If you haven't been incorporating activation exercises, that's perfectly fine. Just ensure you are warming up appropriately. A warm-up should be tailored to your body and workout needs.
If your trainer recommends activation exercises, or if you find some online that interest you, feel free to incorporate them. They can provide extra work for targeted muscles and may help you feel more prepared as you transition into the main sets of your workout.
