Buzz
Should you stretch prior to your workout? There was a period when stretching was considered a necessity, and I used to emphasize its importance. However, times have changed, and now some influencers claim that stretching could ruin your gains, which isn’t entirely accurate either. Let’s take a closer look at the advantages and disadvantages of stretching before a workout, so you can determine the best course of action for your next gym session.
Stretching can enhance your range of motion for exercises you need to perform
One of the top reasons to stretch before a workout is to ready yourself for the specific exercises you’re about to do. For instance, many individuals struggle to squat as deeply as they’d like, often because they lack sufficient ankle mobility, which makes it difficult to bend their knees while keeping their feet flat on the ground. If this sounds like you, focusing on stretches for your calves and Achilles tendons will significantly improve your flexibility.
Stretching temporarily improves your range of motion. For example, if you attempt to touch your toes 10 times in a row, you might struggle on your first attempt, but by the 10th time, you’ll likely be able to reach much further than you did initially.
However, this effect doesn't last long. By later in the day, you might feel stiff again. That’s precisely why stretching just before your workout is so effective. You gain the added mobility and can use it immediately during your session. More flexible ankles will help improve your squat form, which in turn leads to a more effective leg workout than if you skipped the stretches.
Stretching can also enhance your long-term range of motion. While pre-workout stretches contribute to this, it’s beneficial to incorporate stretching and other flexibility exercises after your workout (or even as a separate routine) if improving flexibility is one of your fitness goals.
Stretching can slightly reduce your strength in the short term
That said, it is possible to overdo stretching before a workout. Let’s use squats as an example. Ankle stretches are fantastic since they’ll help you achieve a deeper squat position. However, stretching your quads (the muscles at the front of your thighs) isn’t ideal, as those muscles will be crucial for powering through your squats.
As previously mentioned, stretching can have a minor, temporary impact by reducing the strength you can generate from the muscle that was stretched. However, it's crucial to note that this only happens if you perform deep stretches on the specific muscle being targeted by the strength exercise, right before engaging in it. If you follow this routine, you might notice a slight decrease in the amount you can lift.
It’s essential to remember two things. Firstly, you’re likely not stretching deeply enough right before your strength exercises to cause any significant impact. (And if you are, perhaps it’s time to rethink that practice.) Secondly, the performance drop is minimal. Even if you stretch your quads before squatting, it won't negate the positive effects of your squats.
Stretching is not required to prevent injury.
There's a persistent myth that stretching helps prevent injuries, but it’s been extensively disproven. So, if you’re stretching before workouts solely because you believe it’s necessary for injury prevention, feel free to skip it. We all have limited gym time, so it might be better to use those moments for stretches that prepare you for the workout ahead and then move on to the rest of your training.
Stretching alone doesn’t actually warm you up.
Getting your body into position for your favorite stretches can certainly be a good way to warm up. However, the real benefit comes from the movement itself, not from stretching being the most effective method to get your muscles warm and your joints moving properly.
Instead, consider trying dynamic stretches. Personally, I believe the real advantage of dynamic stretches lies in their ability to get your body moving, rather than in the stretch itself. Any gentle movement that helps relieve stiffness is a good choice—whether it’s a jog or a short yoga flow, for example.
What to do before a workout
I’ve created a guide to help you determine what you specifically need in your warmup, and it’s not going to be the same for every type of workout. For example, before performing overhead lifts, I like to do some shoulder stretches. If you’re preparing for squats, someone who has trouble with deep squatting might want to focus on calf and ankle stretches.
Think about whether there are movements that could benefit from extra range of motion in certain body parts. Some workouts might not require mobility exercises, and that’s completely fine. For instance, if you’re doing bench presses and bicep curls, you could probably skip stretches during your warmup. That said, some back stretches might improve your bench press form and help stabilize your shoulders. Just something to keep in mind.
For stretches that are specific to your workout, it's perfectly fine to do static stretches (where you hold a position for several seconds). If dynamic stretches work better for you, that's great too, or you can even use foam rolling to improve mobility. The key is to find what works best for your body.
