Does stretching reduce your muscle strength?

Stretching is an integral part of training for many people. But could it be that it reduces your strength instead of improving it? Scientific studies provide an exciting answer to this question.

What happens when you stretch between sets?

Researchers have found that static stretching between sets can reduce your performance. A recent study shows that participants who stretched their trained muscles during their workout performed fewer repetitions than those who only did classic strength training. Although maximum strength remained unchanged, the total volume of training decreased. Fewer repetitions mean less training stimulus - and this could slow down muscle growth in the long term.

Stretching: curse or blessing?

The research on this topic is mixed. While some studies suggest that stretching between sets (especially longer than 60 seconds) can impair strength performance, there are also positive aspects. Stretching can relieve muscle soreness and aid recovery. However, the right timing seems to be crucial.

When should you stretch?

If your goal is strength and muscle building, it's better to postpone static stretching to the end of your workout or to a separate day. Alternatively, dynamic stretching might be a better choice as a warm-up program.

If you want to improve flexibility, here's an interesting finding: studies show that full range of motion training can be just as effective for mobility as classic stretching.

Conclusion

Stretching is not fundamentally bad - but the timing plays a decisive role. If you don't want to limit your strength performance, stick to dynamic stretching as a warm-up and postpone static stretching until after your workout or on a separate day. This will help you get the most out of your training.

Sources:

• Behm, D.G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology.

• Kay, A.D., & Blazevich, A.J. (2012). Effect of acute static stretch on maximal muscle performance: a systematic review. Medicine & Science in Sports & Exercise.

• McHugh, M.P., & Cosgrave, C.H. (2010). To stretch or not to stretch: the role of stretching in injury prevention and performance. Scandinavian Journal of Medicine & Science in Sports.