Reasons to Refrain From Static Stretching Before Strength Training

For quite a few decades, the popular theory has been to stretch before a workout, especially before an intense stimulation of the muscles, such as weight training. However, this claim was based on no actual evidence, and now our understanding of the mechanics of stretching is increasingly leading to a different conclusion – that we should not perform static stretches prior to lifting weights.

Static stretching is the holding of the targeted muscle in a fixed, stretched position to the point of mild discomfort for a period of time, which is normally between 30 to 60 seconds. This differs from dynamic stretching where momentum in a strict form is used to extend the muscle’s range of motion. It also differs from active isolated stretching (AIS) where the opposing muscle is contracted and the relaxed muscle stretch is held for a much shorter period of time, usually two seconds.

While it is thought that dynamic and active isolated stretching may not do any harm before a weight training session, and may actually be beneficial, there are several reasons static stretching should be avoided until after lifting.

A U.S. Navy physical therapist assists a sailor in performing a static stretch. These are essential to do on a regular basis for flexibility, but should not be done before strength training.

Source: United States Navy

Static Stretching Before Lifting Will Not Help You

If there is a most obvious reason not to do anything – including stretching – this would be at the top. If it will not help you, why waste your time doing it? The popularly imagined benefits seem to be just that – imagined. There has never been any actual evidence shown that stretching before a weight training session has any added value from either a health or performance perspective. It will not make you lift more, nor will it help prevent injury. Most injuries in weightlifting are due to improper lifting.

Static Stretching Before Lifting is Stretching Cold

It has long been known that statically stretching muscles that are not properly warmed up increases the risk of injury. If you think of any material that is subject to considerable elongation, be it rubber, gum, taffy, its ability to elongate will depend on its temperature. Muscles behave in a similar fashion. Increasing the blood flow to your muscles before they are stretched will make them more elastic.

Some people may answer this point by recommending cardio training before lifting, in order to warm up the muscles. However, for optimal results from lifting, it should be done fresh. Performing cardio prior to lifting will take a toll on your lifting performance. If you intend to do cardio during your workout, it should be done after the weights, not before.

It Can Acutely Diminish Your Lifting Ability

Part of your lifting ability in each workout comes from your muscles “springing” back to contraction. Holding your muscles in a stretched position for an extended period of time will loosen the fibers, and elongate them. That has the temporary effect of making them less able to rebound at the beginning of the concentric part of each repetition.

It Can Chronically Diminish Your Results

It is only logical that if something is destructive to an individual workout, doing it before every workout will lead to long-term failure. An experiment conducted by the Journal of Strength and Conditioning Research was designed, placing participants in three categories.

• Group 1 - Participants stretched prior to training.
• Group 2 - Participants stretched during training.
• Group 3 - Participants did not stretch at all.

The trial was conducted over a period of 10 weeks, after which the results showed that while all three groups gained strength over the time period, the participants that did not stretch at all gained more muscle than the other two groups. It was also found that there was an additional component to the results besides the temporary diminishing of the recoiling ability of the muscle. Stretching prior to or during exercise had the effect of lessening the stimulation of IGF-1 in the body. This is a critical hormone which plays a large role in muscle development.

Conclusion

Flexibility is an important part of maintaining mobility, especially in later years. Static stretching is not only useful, but is an essential part of increasing and maintaining long-term flexibility. However, in order to maximize its results, as well as not hamper the results of strength training, it should be done at the proper time. Refrain from making static stretching a part of your pre-workout routine, and save it for after the lifting is done. The muscles will be warm, and the strength training will not have been compromised by less stable fibers.