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How can you use anatomical knowledge to personalize workout routines?

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Anatomical knowledge is not only useful for understanding how the human body works, but also for designing effective and personalized workout routines. By knowing the different types of joints, muscles, and movements, you can tailor your exercises to target specific areas, improve your performance, and prevent injuries. In this article, we will show you how to use anatomical knowledge to personalize workout routines for yourself or your clients.

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1 Joints and movements

The first step to personalize your workout routine is to identify the types of joints and movements involved in each exercise. Joints are the places where two or more bones meet, and they allow different degrees of motion. There are three main types of joints: hinge, ball-and-socket, and pivot. Hinge joints, such as the elbow and knee, allow flexion and extension (bending and straightening). Ball-and-socket joints, such as the shoulder and hip, allow flexion, extension, abduction, adduction, rotation, and circumduction (moving in a circle). Pivot joints, such as the neck and forearm, allow rotation.

Knowing the types of joints and movements can help you choose the best exercises for your goals. For example, if you want to strengthen your shoulders, you can include exercises that involve all the movements of the ball-and-socket joint, such as shoulder presses, lateral raises, front raises, and reverse flyes. If you want to improve your mobility and flexibility, you can include exercises that challenge the range of motion of your joints, such as lunges, squats, planks, and twists.

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Mohammed Ziauddin

High Performance Analyst: Sport Physical Therapist: Assistant Professor: Sports Scientist:
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Understanding individual biomechanics, muscle imbalances, and joint limitations allows for targeted exercise selection. For instance, if someone has weak glutes, exercises like hip thrusts can be included to address this specific area. Knowledge of joint mobility guides appropriate range of motion adjustments. Identifying potential injury-prone areas helps in designing injury-preventive exercises. A person's unique anatomy informs variations in intensity and volume, ensuring a balanced and effective program. Professional assessment of anatomical factors enables the creation of exercises that align with the individual's body, optimizing the workout's efficacy while minimizing the risk of injury.

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Arav K (Fitness Coach)

Turning Couch Coders into Fitness Ninjas | 9-Year Fitness Coach & Nutrition Expert with Military Precision
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As a trainer, when we work on curating a personalised exercise program for any client, it is important to know the anatomical movement of all the joints. Every client has different requirement/ goal. Based on that, it may be prudent to utilise this knowledge of anatomy to effectively train the client. If you are not a trainer, it may be good for you to know the different types of joints and movements associated. When you are performing the movement in the exercise, you can be more conscious about the movement itself. This directly helps in improving the mind-muscle/ movement coordination. Muscles connect skeletal bones for enabling movement. These muscles may pass across single or multiple joints, based on desired movement.

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Konstantinos Ikonomou

Head of Sports Medicine & Rehabilitation @ Vancouver Bandits | Clinical Specialist Physio
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Knowing the anatomical joint and movement patters can help you understand where is the joints closed pack position and the joints end range. Challenging your clients in different ranges will expose them to different load forces on the joints which in turn may be preventative for injury.

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2 Muscles and actions

The second step to personalize your workout routine is to identify the muscles and actions involved in each exercise. Muscles are the tissues that contract and relax to produce movement, and they are attached to bones by tendons. There are two main types of muscles: skeletal and smooth. Skeletal muscles are the ones that you can control voluntarily, and they are responsible for most of the movements of your body. Smooth muscles are the ones that you cannot control consciously, and they are found in your organs and blood vessels.

Knowing the muscles and actions can help you select the most effective exercises for your needs. For example, if you want to tone your arms, you can include exercises that target the biceps, triceps, and forearm muscles, such as curls, extensions, and wrist flexions. If you want to burn fat and calories, you can include exercises that engage large muscle groups, such as the chest, back, legs, and core, such as push-ups, rows, deadlifts, and crunches.

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Konstantinos Ikonomou

Head of Sports Medicine & Rehabilitation @ Vancouver Bandits | Clinical Specialist Physio
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You can take it a step further and look at the muscles cross sectional area. For example two muscles that do the same action is the gastrocnemius and the soleus. Looking at the cross sectional area the soleus has a greater muscle fibre area than the gastroc. Thus making it more of a power muscle during ankle plantar flexion. Training your clients in a calf raise with a slightly bent knee will bias the soleus and in turn give the client more power output from the lower limb.

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3 Planes and axes

The third step to personalize your workout routine is to identify the planes and axes involved in each exercise. Planes are imaginary lines that divide the body into different sections, and axes are imaginary lines that pass through the center of the body and allow rotation. There are three main planes and axes: sagittal, frontal, and transverse. The sagittal plane divides the body into left and right halves, and the sagittal axis runs from front to back. The frontal plane divides the body into front and back halves, and the frontal axis runs from left to right. The transverse plane divides the body into upper and lower halves, and the transverse axis runs from top to bottom.

Knowing the planes and axes can help you balance your workout routine and avoid overtraining. For example, if you only do exercises that involve the sagittal plane, such as running, cycling, and jumping, you may neglect the muscles and movements that involve the frontal and transverse planes, such as side-stepping, twisting, and balancing. To create a well-rounded workout routine, you should include exercises that involve all three planes and axes, such as lateral lunges, wood chops, and single-leg squats.

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Konstantinos Ikonomou

Head of Sports Medicine & Rehabilitation @ Vancouver Bandits | Clinical Specialist Physio
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Training your client in different planes of motion is an excellent way of stimulating the body in different ways. As you challenge the body in these different planes, the body adapts and gets used to the loads in those planes. This is extremely important for injury prevention as day to day life or sport is not spent in one plane of motion.

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4 Feedback and communication

The final step to personalize your workout routine is to use feedback and communication to monitor your progress and adjust your plan. Feedback is the information that you get from your body, such as your heart rate, breathing, pain, fatigue, and mood. Communication is the way that you express your feedback to yourself or your trainer, such as by using words, numbers, scales, or gestures. Feedback and communication are essential for ensuring that your workout routine is safe, effective, and enjoyable.

Using feedback and communication can help you optimize your workout routine and achieve your desired results. For example, if you feel that your exercises are too easy or too hard, you can use feedback and communication to modify the intensity, duration, frequency, or type of your exercises. If you have any questions, concerns, or suggestions, you can use feedback and communication to ask for help, advice, or feedback. By using feedback and communication, you can make your workout routine more personalized and satisfying.

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Tanya Golitsina

Holistic Wellness & Health Consultant
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In addition to designing an efficient workout plan for each person, considering their fitness level, different individual physiological nuances, and personal fitness goals; being a savvy in anatomy and physiology is crucial, when working with people that have muscular-skeletal issues, past injuries, or any other limitations. Knowing how body designed and works helps a trainer to build a safe, effective and sustainable fitness program.

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5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Konstantinos Ikonomou

Head of Sports Medicine & Rehabilitation @ Vancouver Bandits | Clinical Specialist Physio
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There are some great EMG studies that show muscle activation during certain exercises. You can add this to your knowledge bank as if you are trying to exercise a certain muscle like the glute med for example. Knowing a single leg step up will activate the glute med more than a squat is a great way of leveraging research into your program.

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How can you use anatomical knowledge to personalize workout routines?

1

2

3

4

5

1 Joints and movements

2 Muscles and actions

3 Planes and axes

4 Feedback and communication

5 Here’s what else to consider

Functional Training

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How can you use anatomical knowledge to personalize workout routines?

1

2

3

4

5

1 Joints and movements

2 Muscles and actions

3 Planes and axes

4 Feedback and communication

5 Here’s what else to consider

Functional Training

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