Why timing your flexibility work around strength training matters
If you’ve ever stood in the gym wondering whether to stretch before or after your weights session, you’re not alone. This dilemma becomes even trickier when you’re juggling work, family, and trying to squeeze in a decent workout.
Here’s some good news: recent research suggests you might not need those extra flexibility sessions at all. When you perform strength exercises through their full range of motion, you’re actually working on flexibility at the same time.
Think about a deep squat or a full overhead press. These movements naturally take your joints through their available range whilst building strength. It’s like getting two workouts in one.
For busy Australians who want maximum results from minimum time, this approach makes perfect sense. Instead of spending 20 minutes stretching after your workout, you could use that time for an extra coffee or to beat the traffic home.
The key is making sure your strength exercises actually use that full range of motion. Half squats won’t give you the same flexibility benefits as deep ones, and partial push-ups won’t help your shoulder mobility like full-range versions will.
This doesn’t mean flexibility work is pointless. Some people genuinely need dedicated stretching for specific issues. But if your goal is general fitness and you’re already lifting weights properly, you might be covering more bases than you realise.
What the research says about flexibility and strength
A comprehensive review of studies backs up what many fitness professionals have been saying for years. Strength training can genuinely improve your range of motion when you do it properly.
The catch is in the details though. Your strength exercises need to use external loads (think dumbbells, barbells, or resistance bands) and you need to move through the full range of each exercise.
When researchers compared strength training to traditional stretching routines, they found both approaches delivered similar flexibility improvements. That’s pretty encouraging if you’re someone who finds stretching sessions a bit tedious.
What’s particularly interesting is that people who were previously inactive saw bigger improvements than those who were already exercising regularly. This suggests there’s real potential for beginners to make significant gains in both strength and flexibility simultaneously.
The research indicates that if your strength sessions already include full-range movements, adding extra stretching might be redundant. This could be a game-changer for anyone trying to make the most of their limited gym time.
Of course, this doesn’t mean stretching is useless. Some people have specific mobility issues that need targeted attention. But for general fitness goals, a well-structured strength programme might tick more boxes than you’d expect.
If you choose to stretch, when should you do it?
Skip the stretches right before hitting the weights. Pre-workout stretching relaxes your muscles, tendons, and ligaments, which isn’t what you want just before loading them up with heavy resistance. Think of it this way: you wouldn’t want loose bolts on a car wheel before a long drive.
Immediately after your session isn’t ideal either. Your muscles have just been through the wringer, and stretching them whilst they’re dealing with microscopic damage could slow down recovery or cause niggling issues.
The sweet spot is 4 to 6 hours after training, or later in the evening. This timing helps your body wind down and can actually improve your sleep quality. Most of my clients find that ten minutes of stretching whilst watching Netflix works perfectly.
Here’s something that might surprise you: if you’re feeling sore after yesterday’s leg session, stretching won’t magically make it disappear. A brisk 20-minute walk around the block will do far more for those aches than any amount of static stretching.
The reality is that most of us, trainers included, don’t stretch enough. But when you do find the time, make it count by doing it when your body can actually benefit from the relaxation.
Building flexibility without separate stretching sessions
Strength exercises performed through a controlled and full range of motion can effectively build flexibility without needing extra stretching sessions. Movements like deep squats, lunges, or overhead presses naturally take your joints through their available range, encouraging both mobility and strength.
When you select weights that allow you to maintain proper form throughout the entire movement, you avoid cutting depth or cheating the range. This is key for getting these dual benefits.
Choose loads that let you complete each rep with good technique, rather than sacrificing range for heavier weights. Progress your training gradually, always focusing on moving well through the complete movement.
This helps maintain joint health and prevents loss of flexibility as you build strength. It’s particularly useful for busy adults who want to maximise their limited training time.
An integrated approach using compound movements that challenge strength and mobility together means you can tackle multiple fitness goals with fewer total exercises. Instead of doing separate strength and flexibility sessions, you’re covering both bases in one efficient workout.
Who might still add flexibility work
People who haven’t been active for a while often see impressive flexibility gains just from strength training alone. If you’ve been sitting at a desk for years and suddenly start doing proper squats and lunges, your range of motion will likely improve without any extra stretching.
For most inactive adults, adding dedicated flexibility routines on top of strength work is overkill. Your time is better spent perfecting your movement patterns and building consistency with your strength sessions. If you’re unsure about proper form or starting a routine, it can help to consult with a personal trainer in Bentleigh East.
That said, some people genuinely love their stretching routine. If you’re one of those people who finds 10 minutes of stretching helps you unwind after a long day, keep doing it. Just save it for later in the evening, well away from your gym session.
This timing keeps your stretching separate from recovery management and won’t interfere with your body’s repair process after lifting. Think of stretching as your evening wind-down ritual rather than a fitness necessity.
If you already perform your exercises through their complete range, treat additional stretching as optional rather than essential. Focus on what fits your lifestyle and goals, knowing that proper strength training covers most flexibility needs for busy adults.
Applying this to your weekly training
During your weekly lifting sessions, focus on completing each rep with control through the joint’s full range of movement. This practice builds strength whilst supporting flexibility, which means you can skip separate stretching routines in most cases.
Skip static stretching directly before or after strength workouts. Pre-workout stretching reduces muscle tension right when you need stability for lifting. Post-workout stretching can interfere with recovery when your muscles are already dealing with fatigue.
If you enjoy stretching, schedule it four to six hours after your gym session, or save it for the evening when it can help you relax and wind down. This timing gives your body the best chance for both recovery and flexibility improvements.
For muscle soreness, stick to consistency in your training and use gentle active recovery like light movement or walking. Don’t rely on stretching to fix those post-workout aches.
If your strength programme already includes full-range lifts, there’s no need to add extra stretching purely for flexibility. Your gym efforts are already covering both strength and mobility, making your routine simpler to maintain and more time-efficient.
