In this post we ask, if resistance training improves stretching, why do we need to stretch? The evidence suggests we don’t.
Here’s an interesting insight from a recent conversation with a client.
The gentleman concerned said that since we’d been working together, he was finding stretching his hamstrings easier.
After some prompting he told me it was common for him to experience a burning sensation down the back of his legs when stretching. A sensation so strong it would sometimes trigger nausea.
He’d been putting himself through this ordeal for several years at this point.
There are a few things to unpack here.
To the outside observer it might seem obvious that doing something which causes nausea may not be beneficial.
If you’re told by a health care professional this is what you need to do to feel better however, you’d be amazed what some people will endure.
This is why it’s crucial to explain what is and what isn’t acceptable during an exercise or rehab session.
Second and more relevant to this post, if something can improve your ability to stretch, what is the point of stretching?
If I gave you two options; the first involved doing something on a regular basis that had only one benefit.
The second had multiple benefits including the one benefit that the first option had, which one would you choose?
Presuming you’re of a sane mind you’re probably going for option 2.
If you haven’t worked it out, option 2 is resistance training.
Resistance training improves range of motion
This might come as a surprise to you. It’s certainly not one of the advertised benefits of resistance training.
In fact you may even think the reverse; that regular resistance training makes muscles tight which is why you need to stretch.
The evidence suggests otherwise however.
This 2021 meta analysis (study of studies) found no difference between stretching and resistance training for increasing range of motion in the 11 studies it analysed.
Similarly this more recent meta analysis looked at 55 studies which compared resistance training to either stretching or no intervention at all. They found no significant difference between resistance training and stretching for increasing range of motion.
The only form of resistance training that didn’t increase range of motion was training using body weight only.
The authors concluded that stretching either before or after resistance training may not be necessary to improve flexibility.
So why are we still told to stretch?
This is a good question when the evidence suggests it’s at best unnecessary, at worst counterproductive.
Remember doctors used to prescribe antibiotics for the common cold. And back in the 50s they recommended smoking to reduce stress.
As stretching won’t actually kill you I suspect the tide will be slower to turn.
The evidence is already here though, stretching is good for one thing, increasing range of motion.
If you resistance train on a regular basis you’ve already got that covered.
Focus on applying resistance in a sensible and progressive manner, carefully exploring the capabilities of each joint using machines if possible. This will give you all the motion you need.
Summary
Resistance training has been shown to reliably improve range of motion as well as providing a host of other benefits.
Physical health benefits of resistance training
- Increased muscle strength and mass
- Improved bone density
- Enhanced metabolic rate
- Better joint function and stability
- Improved cardiovascular health
- Better blood sugar control
Mental health benefits of resistance training
- Reduced symptoms of depression and anxiety
- Improved cognitive function
- Better sleep quality
- Enhanced self-esteem and confidence
Other benefits of resistance training
- Enhanced athletic performance
- Injury prevention
- Improved balance
- Longevity
Applying it in a sensible manner will provide you with all these benefits and more. No stretching required.