STOP Stretching Before Workouts? (NEW RESEARCH) 

In general, it is generally recommended to do a warm-up before a workout, and this can include light cardio such as walking, jogging, or cycling. The purpose of a warm-up is to gradually increase your heart rate and blood flow, and to loosen up your muscles. This can help to reduce the risk of injury and improve your performance during your workout. However, it is important to note that the benefits of a warm-up can be achieved through other activities as well, such as dynamic stretches or functional movement patterns. Ultimately, the best warm-up for you will depend on your individual goals, preferences, and the type of workout you are about to do. It is a good idea to listen to your body and do what feels comfortable and effective for you.

My gym teachers throughout the years had us doing static stretches before our activity and then wondered why we sucked. We were doing it all wrong

Stretching is to help with getting your muscles used to movement and to help prevent later muscle pain by easing your muscles into working more than usual

The error bars cross the 0% line in all but the >120s category. Therefore, for stretches

You should be doing 30m of very light cardio, 15m of static and dynamic stretches before strength training. Yeah you might not hit your pb that session, but you can be damn sure your progression will be faster and with less injury risk than any other method. I have been training for over a decade with multiple injury and recovery cycles from broken bones to stress fractures muscles tears etc and I have found that an extended warmup and stretch routine has allowed me to do very heavy workouts with zero injuries, better recovery and increased mobility and flexibility than any other method. There is just something about getting your body hot and working those muscles loose before going into a heavy session that just sets you up right to actually train the muscles fully.

Jeff Nippard just did a video on muscle growth. That stretching in-between sets increases muscle gain by 50%. This is different that muscular strength obviously.

Adding in dynamic stretching before workouts instead of just 5mins of cardio has been a game changer. I lift heavier and I get injured less often. CARDIO IS NOT ENOUGH

In these studies, the physical measures are nearly always done immediately after the stretching. A "warmup" could easily include static stretching assuming you're not going to immediately jump out of splits and into a squat or 100m sprint. Gymnasts, dancers, figure skaters, etc... all stretch statically and then perform at world class level. That said, those disciplines actually require flexibility, so if yours doesn't, then of course it's kind of pointless.

I wish you mentioned the much lower reduction for 30 seconds, and mentioned that it's still essential to stretch after a workout Movementbydavid has a very interesting video on things like stretch duration and different types of stretches

I always told coach this in high school, but he insisted we stretch. I always felt like I ran like crap when they made us stretch like crazy before.

Read this yrs ago, been working out since 1980, 72, no injuries. This is good advice

There is some debate about whether or not it is beneficial to stretch before a workout. Some research suggests that stretching before exercise can improve performance and decrease the risk of injury, while other studies have found no significant benefits. One theory is that stretching before a workout may help to improve flexibility and range of motion, which could lead to better performance and a lower risk of injury. However, other research suggests that stretching before exercise may actually decrease power and strength, and could potentially increase the risk of injury. As for static versus dynamic stretches, it is generally recommended to do dynamic stretches before a workout and static stretches after a workout. Dynamic stretches involve moving through a range of motion, while static stretches involve holding a stretch in a stationary position. Dynamic stretches are thought to be more effective at warming up the muscles and preparing them for physical activity, while static stretches are better for cool down and recovery. In general, it is a good idea to listen to your body and do what feels comfortable and effective for you. If you enjoy stretching before a workout and feel that it improves your performance, then by all means, continue to do so. However, if you don't enjoy stretching or don't feel that it is beneficial for you, then it is probably okay to skip it.

Those error bars are still huge. With whatever confidence interval that is, it's still statistically indistinguishable

2years working out naturally and never been injured, I streach before and after my workouts and use full ROM.

50-75% decrease in strength? shit i didn't know i could bench 800-1000 pounds, thank you squat university

Decreased power output when attempting to get the same performance can also increase injury risk

I just hold each stretch to 5 secs like peewee basketball days lol

Thanks for clarifying this - the nuance really helps with designing my warm up routine

Heres the thing. Since ive started stretching before lifting, ive noticed an increase of mobility for my lifts, a decrease in joint pain, and a decrease in minor injuries and sudden pains in specific muscles (i call them tweaks). So my lifting strength might be lower by 0.5 to 1.5 percent? Who cares. If it reduces my injuries and join pains and increases mobility, its worth it.

For me it just feels better to stretch once I'm warmed up.

As a former Rhythmic Gymnast and now contortionist I would make a note that “work out” it’s really a different thing depending of a discipline to each perso. For us it’s impossible to do work out without proper stretch as that would be big injury risk. All skills in those disciplines are based on flexibility. Just a head up for it, I know it’s a minority of people having this needs, but thought it’s important to acknowledge it.

I think in that study they tested strength like seconds after static stretching

It’s less about dynamic and static and more about trade offs between range of motion and explosiveness. Also streteches are works out for muscle length, and 15 seconds are pretty good exercise already. No wonder people got performance decrease since their muscle is already tired from the stretches.Usually dynamic stretching aren’t too high in range but it would still decrease performance if it’s done way more than needed ROM for the exercise. Just a little rant because I don’t think it’s accurate to call it static va dynamic but static stetch usually overdone more than dynamic and if dynamic is similarly overdone they will also decrease strength.

Literally had no knowledge about any of this super informative! Thank you!!

You can do dynamic work with "feel sets" as well or, for some muscle groups and exercises, stretch after the exercise(s) or between sets, under a bit of load (could be body weight tho). If you are stretching statically, just do that. Like an yoga session thing. Don't lift that day.

Little bit of unsolicited advice here. You generally want to avoid static stretching before a workout. Multiple research papers have shown a decrease in strength and performance post static stretching. Warm up with dynamic stretches instead

Its not a matter of loosing speed, power and performance but a matter of preventing injuries!

This dude is a straight up 🆙 gym scientist 👨‍🔬!!!

How about some English there, dude? Does dynamic mean consistent movement? Is static holding a pose? I would assume so, but plenty of people won't get that intuitively

dont necessarily stretch! but definitely warm up 💞 dont want to be breaking anything haha

Keep in mind, this is *before* workouts. Dynamic stretching is great for warm ups because it gets everything warm and adequately loose for the workout. For mobility work, there's no reason not to do static stretching. Like the weighted knee stretch that omarisuf made a video about, that a lot of Olympic weightlifters perform.

Stretching is workout, the muscles get tired from it, decreased performance is a no brainer.

I do both dynamic and static but mainly static, the dynamic part jsut gets me going, and i hold each stretch i do for about 10-15secs best decision each time bc i feel so much better and can actually do the workout lol. And also im kinda used to it bc thats what I did during Gymnastics basically.

The solution is to do both, and to not hold static stretches for that long. 5-10 seconds is good enough.

I've always known that stiffness is strength 😁.

I stretch as part of my warmup for climbing. Being limber is pretty important.

Ive seen research that foam rolling is also a good activity before training/competing if someone feels they need some increased mobility before a workout.

I wish you linked the research in the description.

Also, Truth behind GLOBAL WARMING, they meant "GLOBAL WARMING UP", we all need to WARM UP more !!! Blood flow, don't complicate! ;)

As a guy who works out but never stretches, I see this as an absolute win 🏆

Yep, studied that research in school but is the purpose of a workout/practice to do just that or to do max performance. I say stretch as much as needed to not get hurt during practice and if you're older or injury prone do it in practice and completion. The minimal loss in performance is better then not being there for the team.

*gasp* Mirabai Chanu? Im shocked! 👼🏼👼🏼👼🏼🤣🤣🤣

So unless we hold a stretch for an entire minute, then there's less than a 1/4 chance of significant impact on our workout?

I met Mirabai Chanu at Sri Padmanabhaswamy temple two days ago!

Dynamic before static after

I would add that you can static stretch before your workout if the muscle you are stretching is an over active muscle.

I think most people are stretching to reduce injury risk, what does the research say about stretching and injury prevalence?

I stretch in between sets. Whatever stretch I do I get to fill rom and back off. I’ll do this several times. Usually no more than 5 times if that in a give workout. And it’s usually the same stretch (grabbing the bat behind a bench press and pull the shoulders and get down in a squat while holding the bar.

And what about stretching *after* a work out? Should I or not?

I did 30min static stretching then after a few mins when I tried to do my normal bench press sets, I lost my strength, felt my muscles were sleeping from the stretching and couldn't lift the weight lol. I had to rest and wait before my strength were back. So I think short static stretching is fine but long stretching will probably affect performance.

Yep if your gonna static stretch i’d keep it to 15-20 secs. Been saying this for yrs about static stretching

I learned something like this from how heavy are your dumbbells anime

i’ve heard stretching mid workout is key. i never exceed 30 seconds, seems overkill to stretch muscles for over a minute

I don’t, I use mobility exercises instead

Personally I do both start with static then do dynamic but i do dynamic for longer and more

What does the data show on injury prevention though? Like a 4% worse performance isn't a big cost if it means I'll get injured 90% less frequently, especially during training

I stretch for 5 minutes so that I don’t need as much weight to perform the workout because at that point I’m super weak from the stretches.

30 seconds in each muscular group ? Example, in the deadlift day is: 30 s back, 30 s cuádriceps, 30 s hip, 30 s arms

Stretching itself is a workout. Maybe it doesn't develop volume but it definitely develops flexibility and strenght, repetedly overlooked imo.

I think stretching helps equalize the tension of all the muscle fibres, like stretching out sections that are slightly shorter/tighter than the others, so they aren't bearing most of the load and being torn while the others are just catching up. Stretching too long... Anything to do with blood flow restriction during that time?

I always have better performance with static stretching before a lifts.

Was always told to do around 20secs of static stretching.. anything more and I've felt you get too tired

how much stretching do NFL players do before a game🤔

Your can do static stretching, just not for too long(30sec).GTO

People doing static stretches don't even go beyond 30 s as a cool down after lifting.

What about static stretching and then warming up/ muscle retightening directly after

So when do you stretch?

I just tore my ankle the VERY day i chose to start stretching again

I was told dynamic stretching is bad before running... weight lifting i always do a little warm up set.. isnt that good enough?

One works on elasticity, one works on plasticity. Specificity is all it’s is. You want elasticity before exercise and plasticity for healthy ROM. Simple.

Bouta try this out later today. I’ve been static stretching every time before I work out for years. I got it from little league football. We always stretched before any practice.

Message received : U coached mirbai chanu at some point of time 😂

That girl got some mobility tho

After I learned how to foam roll my way outta 4 bulging discs I’ll rarely, if ever stretch.

LMFAOO AYOOO NO MON FI BEND OVA AND TOUCH DI TOES YA MAHD 🤨 FIRE FI DAT 🔥🔥🔥😂

Using significant as your choice of words is not correct. It’s not significant take a look at the confidence intervals. Clearly not significant

what is your take on gymnastics and whether to leave out the numerous static stretches done before training?

If it's for beginners then do you recommend dynamic stretching or static?

That's good i actually only stretch for 10 seconds😂

What about injury reduction? Thats primarily why I stretch period

Is it better to do no stretching or static stretching?

but if the purpose of the workout is only hypertrophy, it shouldn't be problem

I'm surprised this is even a question after all these years. Everyone's at a different level I guess, getting different information.

Save your time: Stretch dynamically before workouts, static after, thats it.

this doesn't make sense to me. if you stretch, aren't you making it easier to use proper technique and lessen the likelihood of cramps, soreness, stiffness, etc.

well, forgot to stetch my groin muscles yesterday... and even though i was doing my walking lunges as a third exercise still managed to pull my groin.... have to remember TO MAKE SURE I stretch that area first before i do lunge next time... also, all this stuff about decreased performance doesn't apply to 99% of the people in the gym... they're there to get in shape and look better, not for maximum performance like a competing athlete... so it is utterly irrelevant if i use 5% less weight as long as i put on muscle in the amount and area i desire

What if im gonna be doing plyometric workouts? What stretching or warm ups should i do??

Sorry but you are massing the main point of stretching before sport activity and it is to increase performance nor strength but avoid injuries . When non stretched cold muscle applies force to tendon it increases risk of hurting tendon.

I overstretched yesterday thinking it would help mobility and ROM on squats, I ended up lifting 20-30% less and felt like a proper twat.

Very nice😋👏

How long should you wait than what if you stretch in the morning and gym in the evening and the stretching is only for flexibility

So i should do stretches after workout

Stress on circulation am i right

I think I’ll listen to Dorian Yates thanks 😂

The lion, king of the jungle, doesn't do stretching before taking down it's prey.

What about after workouts, is a static stretching okay?

what about after?

Yes sir! Only dynamic!

운동 전 정적 동적 스트레칭 결론 : 동적 스트레칭이 파워 상승

This is trash. Try it yourself. I love static stretching before and after competition and training. Hey guys, look at this study. They've never been wrong. They're always setup logically. Nobody static stretches to the limit for a couple minutes, then doesn't shake it out and then goes full force. But that's what those studies are measuring - what nobody does - the extremes - it doesn't apply to literally anyone.