Can strength training improve flexibility?
Written by
Stella Nilsson
Reviewed by
Prof. Graham Pierce, Ph.D.There is a common perception that strength training inhibits flexibility. I work as a trainer and have confused various clients into believing that this is the case, and demonstrate otherwise. A full range of motion resistance training program greatly enhances flexibility when done properly. In fact, my most stiff students have gained more mobility/movement/ range of motion from strength training work than from stretching/range of motion work alone. Your muscles must have some strength to stabilize new ranges safely.
End-Range Strength
- Builds muscle control at maximum lengths
- Prevents instability in stretched positions
- Enables deeper stretches safely
Connective Tissue Adaptation
- Tendons become more elastic under load
- Fascia remodels around strengthened muscles
- Joint capsules adapt to new ranges
Neuromuscular Coordination
- Teaches muscles to relax when extended
- Reduces protective tension responses
- Improves movement confidence at limits
Strength work develops control at the end ranges. When your muscles feel safe at their maximum length, they will then relax deeper into a stretch, resulting in long-lasting flexibility improvements. My students progress the fastest when strength work and stretching are combined, and they accomplish poses they thought they could never do.
Correct form cannot be compromised. Move through your full, natural range of motion without any pain. Stop before your form breaks down. Controlled movements train muscles to adapt to longer lengths, which in turn adapts the tissue. Months later, your flexibility will improve significantly.
Start by performing bodyweight exercises. You can start by performing deep squats, holding onto something (like a railing or other support). Then, move to weighted movements, gradually increasing the weight used. You will notice within a few weeks that daily movements have become much easier. Strength and flexibility are powerful partners in your fitness journey.
Read the full article: 8 Practical Ways How Increase Flexibility
