Is Strength Training As Good As Stretching?

We use resistance training to build muscle and strength, and use stretching to improve flexibility right?

At least that has been the long held narrative in the fitness world.

So where does this stem from? And is it strictly true?

While it's difficult to pinpoint a definitive start, we can't argue stretching has been used for centuries as a means to improve movement and prepare for athletic activity.

Ancient traditions like martial arts and yoga use stretching as either a means to improve your abilities, or as an integral part of the activity itself.

While modern sports and activities like gymnastics and dancing also traditionally incorporate stretching to assist overall improvement.

And when we see the mobility of martial artists, gymnasts, yogis and dancers it is hard to argue against it.

Then on the flip side another narrative that building muscle and using resistance training can make muscles tighter and less mobile.

Many of these claims have never really been rooted in science or supported by sufficient evidence however.

For example, the feeling of muscle soreness (DOMS) the day after a workout might restrict mobility, but only in the short term.

This is not a permanent thing and mobility is restored once your muscles are recovered, and you continue to move properly.

Also when we train hard we get a temporary build up of blood in the muscles that can certainly make them feel tighter for a short while. Aka "the pump".

Again this is only temporary, and the blood dissipates and normal range of motion comes back when we stop training.

Then lastly we have soundbites and anecdotal evidence such as "strength training makes you stiff" and "becoming too muscle bound makes you inflexible".

So here's where 3 important considerations need to come into the conversation:

• What is the main role of a muscle?

• What are we actually stretching?

• Passive vs active movement

What is the main role of a muscle?

The primary role of muscles is to produce force and create movement.

Movement is achieved when a muscle contracts and shortens, pulling on the bones it attaches to. This produces movement as well as stability and guidance.

For context I am referring to the larger muscle groups that tend to cross our joints, as some muscles are much smaller and play more postural and stabilising roles.

What are we actually stretching?

Muscles are not elastic so we can't really elongate them as is sometimes implied.

Muscle length is determined by the muscle belly which is the "meaty thick, and working part" of a muscle. The part that really contracts when we flex it.

Tendons, fascia and other connective tissues however, have different properties and can undergo changes or "creep" when stretched repeatedly.

There is also a neurological aspect where stretching can desensitise tissues so we don't feel it as much afterwards.

This is a short term thing in many cases but can also be more longterm with repeated exposure.

What is passive and active?

We have already touched on this above, but passive and active just refers to whether a muscle or group of muscles are "switched on" or not.

Stretching is a more passive activity as the muscle is relaxed or "switched off" as you stretch it out.

Contracting a muscle is more active as the muscle is engaged in the movement we are producing. The nervous system is therefore engaged in this movement too.

You can argue active movement might be safer as the neuromuscular system helps guide the movement, control and stability.

Especially when passively stretching a muscle can dampen the contractile ability for a period of time.

So with this in mind what does some of the research indicate about stretching and strength training?

A 2021 meta analysis by Alfonso J. et al, found no significant differences between stretching and strength training for improving range of motion.

Both worked and the authors concluded that strength training is a valid tool for improving range of motion as much as stretching.

Another 2023 meta analysis (Alizedeh, S. et al) also found strong evidence that resistance training improves range of motion, potentially even eliminating the need for stretching.

Personal preference playing a key part here as both improve movement capabilities…

So if both can work what is best for you? Let's look at some important points to help you decide.

Joint shape and structure:

The thing is we are all built differently, move differently and joint shapes differ from person to person.

Not everyone is built or has the structure to do the splits or even be able to squat "ass to grass" naturally.

You can argue that passively stretching tissues beyond their natural range of motion is potentially undesirable as we cannot alter our natural structure.

Resistance training is active movement meaning the nervous system will control those end ranges ensuring we don’t surpass them.

So perhaps there’s a valid reason you can't move beyond a certain point, and might be best to respect that?

Injury history:

We touched on it earlier but when we stretch muscles the connective tissues can also be stretched.

If you’ve had any joint injuries, sprains or tears then understand there's likely already some wear and tear on those tissues.

Is resistance training a safer method as you are focusing more on strengthening muscles to support the joint and connective tissues?

Why are you tight?

Instead of thinking a muscle is tight and therefore needs to be stretched.

Ask yourself WHY is it tight? The nervous system is efficient and will try to protect you.

If more active means of trying to improve range of motion do not work, then is it a good idea to passively stretch an area to "release" it and improve movement?

It’s up to you to decide of course, but might be wise to respect your body and its boundaries in some instances.

Especially if you have an injury history to that specific muscle or area.

To wrap up…

Hopefully this has given you some food for thought, or challenged your perspective around stretching and resistance training.

There’s a lot more to discuss on this topic and how to use resistance training for improving mobility.

I will leave this to a future newsletter though.

The purpose was to highlight these two methods are not necessarily on opposing sides of the spectrum as we have been led to believe.

And as always, it should come down to what is right for you, your body and what is safest over the longterm.

Afonso J, Ramirez-Campillo R, Moscão J, Rocha T, Zacca R, Martins A, Milheiro AA, Ferreira J, Sarmento H, Clemente FM. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021 Apr 7;9(4):427. doi: 10.3390/healthcare9040427. PMID: 33917036; PMCID: PMC8067745.

Alizadeh, S., Daneshjoo, A., Zahiri, A., Anvar, S. H., Goudini, R., Hicks, J. P., Konrad, A., & Behm, D. G. (2023). Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Sports Medicine (Auckland, N.z.), 53(3), 707. https://doi.org/10.1007/s40279-022-01804-x