THE FLEXIBILITY MYTH: WHY STRETCHING ISN’T THE ONLY ANSWER

LIFTING = STRETCHING?

Apr 04, 2025

Most people believe that to increase flexibility, you must stretch.

They spend hours holding static poses, thinking it's the only way to become more mobile.

At the same time, many avoid lifting weights through a full range of motion, fearing it will make them tight and stiff.

But a new study (PMID: 38943165) just destroyed that belief.

The truth? Resistance training can improve flexibility just as much as static stretching—while also making you stronger.

1. STUDY DESIGN: DOES STRENGTH TRAINING IMPROVE FLEXIBILITY?

A 2024 study in BMC Sports Science, Medicine, and Rehabilitation compared:

Resistance Training (RT): Strength exercises performed through a full range of motion.
Static Stretching (SS): Traditional flexibility training.
Control Group (CON): No intervention.

Participants: 18 physically active adults
Duration: 8 weeks
Measurements:

Sit & Reach Test (S&R): To measure flexibility
Maximum Strength in Straight-Legged Deadlift (ISLDL): At 50% and 95% range of motion

The goal? Find out if lifting weights with full ROM can improve flexibility like stretching does.

2. RESULTS: LIFTING = STRETCHING?

Flexibility Gains

Both RT and SS groups improved flexibility significantly (measured by Sit & Reach).
No significant difference between the two groups.

Strength Gains

RT group improved strength at both 50% and 95% ROM.
SS group showed no strength gains.

Conclusion: Resistance training enhanced flexibility just as much as stretching—while also increasing strength.

3. WHY DOES THIS MATTER?

Most people waste too much time stretching when they could be lifting weights in a way that makes them both strong and mobile.

If you want:
✅ More flexibility
✅ More strength
✅ Better joint health
✅ Less wasted time

Then stop seeing stretching and lifting as opposites.

A full-range squat improves flexibility.
A deep Romanian deadlift builds mobility.
A loaded lunge strengthens AND lengthens muscle fibers.

The best flexibility program isn’t just stretching.
It’s resistance training through a full range of motion.

4. PRACTICAL TAKEAWAYS

Train full range of motion → Half-reps don’t count. Strengthen your muscles at every length.
Stretching is useful—but optional → You don’t need to spend an hour stretching if you train properly.
Replace “stretching” with movement → Do deep squats, Romanian deadlifts, and lunges instead.
Train smarter, not longer → Get mobility and strength at the same time instead of separating them.

5. THE OUTDATED BELIEFS ARE DEAD

For decades, people feared lifting weights would make them stiff.

Now we know the opposite is true.

If you want to be strong, mobile, and pain-free, don’t just stretch—train through full ranges of motion.

Fix your mobility while building strength that lasts.