In Functional Range Conditioning (FRC), intensity is one of the most important factors for improving joint mobility and control. These beginner shoulder classes help you learn how to safely apply intensity to match your current ability and condition.

If you’re recovering from injury or managing sensitivity, start with low-intensity effort (5–30%). In these cases, we increase the duration of isometric contractions—holding them longer to stimulate adaptation without aggravating the tissue.

As your shoulder becomes stronger and more tolerant, you’ll gradually build toward maximal effort. At higher intensities, we reduce the duration of the contraction, focusing instead on maximal, controlled output. This is where the most significant improvements in mobility occur: high effort, controlled, and pain-free.

Understanding how to adjust both intensity and duration allows you to train safely and effectively, leading to long-term improvements in joint function and resilience.