Resistance Training Can Be as Effective as Stretching for Range of Motion

New research indicates that resistance training, Pilates, and other methods that load tissues through a full range of motion can provide benefits equivalent to traditional stretching exercises.

Experts are increasingly focusing on “range of motion” rather than simply “flexibility,” with the former being measurable and accounting for the structural limits of joints. David Behm, a professor at Memorial University’s School of Human Kinetics and Recreation, explains that stretching is a method, but not the only one. “His team’s research has shown that resistance training can provide benefits equivalent to stretching,” Behm said. Warming up tissues before any range-of-motion work is crucial, as increasing tissue temperature decreases viscosity, making movement more effective – a concept Behm illustrates with the analogy of shaking a ketchup bottle.

For general health, two to three sets of 20 to 30 seconds of range-of-motion work during a warm-up, or two to four minutes in a separate workout, are sufficient. Personal trainer Lucas Hardie suggests simple movements like hanging from a bar or performing forward folds, progressively increasing time and resistance. This shift in understanding could lead to more integrated fitness routines, focusing on functional movement rather than isolated stretching. Maintaining range of motion is particularly important as we age, as the body retains collagen but loses elastin over time. For more information on maintaining physical health, resources are available from the Centers for Disease Control and Prevention.

While static stretching – holding a position for an extended period – can temporarily reduce strength output, experts suggest prioritizing range of motion based on individual needs. Hana Lukac, founder of Mula Yoga, emphasizes the importance of mindfulness in tuning into the body and identifying areas needing attention. Understanding the nuances of stretching and range of motion can help individuals optimize their fitness routines and prevent injuries, as detailed in this Johns Hopkins Medicine article.

Officials recommend continuing to prioritize a balanced approach to fitness, incorporating both resistance training and range-of-motion exercises tailored to individual goals and limitations.