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Stretching

Use dynamic stretching to warm up and static work after training to maintain mobility safely.

Well established1 min read

Use 5-10 minutes of light dynamic work pre-lift; save longer static stretching post-lift or separate to maintain mobility.

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What is stretching?

Stretching improves flexibility and can help maintain range of motion. Its role is best as a post-training or separate session activity rather than heavy pre-lift static holds.

How does it work?

Dynamic stretching increases temperature and range safely before lifting. Static stretching can increase flexibility over time but may temporarily reduce force if done right before max efforts. Applied after training or separately, it helps keep joints moving well.

Practical application

Pre-lift: dynamic drills (leg swings, arm circles) 5-10 minutes. Post-lift or off-days: 30-60s static holds for tight areas, 2-4 sets. Pair with strength through full ROM to make flexibility usable. Avoid painful ranges; progress gradually.

Pre-liftDynamic moves 5-10 min to prime motion.
Post/OffStatic holds 30-60s, 2-4 sets for target muscles.
CombineTrain strength in full ROM to “own” new range.

Common mistakes

Long static holds before heavy lifting, reducing power.
Forcing painful ranges, causing irritation.
Stretching without strengthening, making gains hard to use.