Why Strength Training Might Be the Best "Stretch" You Ever Do

Seeing as I place a large emphasis on the importance of a strong foundation (being able to move well)—it might be worthwhile to share something that highlights what I believe many people think reduces flexibility.

🔍 The study

A randomised controlled trial published last year compared strength training performed through a full range of motion with traditional static stretching for the hamstrings and lower-back muscles. The researchers found no difference in flexibility gains between the two groups—both improved equally—but only the strength-training group also became noticeably stronger.https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-024-00934-1

This isn’t the first time we’ve seen this effect: an earlier 2011 paper reported almost identical findings.https://pubmed.ncbi.nlm.nih.gov/21969080/

Take home: strength training was just as effective as static stretching for improving flexibility.

⚠️ The caveat—strength-train properly

✅ Use a full range of motion (e.g. deep squats, controlled tempo movements, good workout programming that explores range, plane of motion, tempo, weight, speed, etc.)

✅ Prioritise technique over load—quality beats ego every time.

✅ Be consistent—little and often trumps a heroic blast once a month.

It’s not about mindlessly moving weight; it’s about owning positions with control and intent. That’s how you build true flexibility, mobility and resilience—and maximise your health and performance.