Stretching before training
// What the research shows
A review by Chaabene et al. (2019) summarises: short static stretching of up to 60 seconds per muscle group only trivially reduces strength and power (about 1–2%). Longer holds cause clearly noticeable drops (about 4–7.5%). When embedded in a full warm-up with light cardio and dynamic drills, short stretching showed no negative effects.
// In practice
- Warm-up: a few minutes of easy movement, then warm-up sets of your first exercise.
- If you like to stretch beforehand: keep it short, under 60 seconds per muscle.
- Do longer flexibility sessions after training or on separate days.
// Limitations & open questions
For competitive athletes even small losses may matter. Whether stretching prevents injuries isn't clearly established.
// Sources
// More from Recovery
Combining cardio & strength training
Cardio doesn't kill gains. Hypertrophy and maximal strength aren't impaired on average, only explosive strength a little.
Sleep
One bad night costs only a little strength. Several short nights in a row show up in heavy compound lifts.
Ice baths after training
Regular ice baths right after lifting probably blunt muscle growth.
Training breaks & muscle loss
One to four weeks off barely costs maximal strength. Longer breaks slowly cost muscle.