Avoid Weakening Your Gains: The Right Way to Incorporate Stretching into Your Routine

How much stretching is too much, and when does it hinder your workout progress? Recent research suggests that stretching might not be ideal during your workout sets.

Researchers have discovered that incorporating stretching between sets can decrease the number of repetitions you can complete. In a recent study, participants were split into two groups: one group followed a traditional strength training routine, while the other added static stretches to the working muscles. Although the stretching didn’t impact maximum strength, it did lead to fatigue, ultimately reducing the total workout volume. This reduction in volume could potentially slow muscle growth.

Interestingly, participants who incorporated more stretching did not experience any notable gains in flexibility or range of motion compared to those who didn't stretch between sets.

The research on stretching's impact is still varied. Some studies suggest that stretching between sets for more than 60 seconds can also lead to a decrease in strength levels.

However, not all findings paint a negative picture of stretching. Other studies have highlighted its benefits for muscle recovery and alleviating soreness. Therefore, it may be more beneficial to save stretching for after your workout or on rest days.

If your main concern is flexibility, keep in mind that performing resistance exercises with a full range of motion can be just as effective for improving mobility as stretching.