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Resistance training vs. static stretching: effects on flexibility and strength.

Sam K Morton¹, James R Whitehead, Ronald H Brinkert

¹Department of Physical Education, Exercise Science, and Wellness (PXW), University of North Dakota, Grand Forks, North Dakota, USA.

Journal of Strength and Conditioning Research

|October 5, 2011

Summary

Full-range resistance training (RT) and static stretching (SS) similarly improved flexibility in untrained adults. Both methods were more effective than inactivity, with RT also enhancing strength.

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Area of Science:

Sports Science
Exercise Physiology
Kinesiology

Background:

Flexibility and strength are crucial components of physical fitness.
Traditional methods for improving flexibility include static stretching (SS).
The impact of full-range resistance training (RT) on flexibility is less understood.

Purpose of the Study:

To compare the effects of full-range resistance training (RT) versus static stretching (SS) on flexibility and strength.
To evaluate these effects in untrained adults.

Main Methods:

Twenty-five untrained adults were randomized into either an RT or SS group for 5 weeks.
A control group (CON) of 12 inactive volunteers was included.
Pre- and post-testing measured hamstring extension, hip flexion/extension, shoulder extension flexibility, and quadriceps/hamstring peak torque.

Main Results:

Both RT and SS groups showed significant improvements in hamstring flexibility, hip flexion, and hip extension compared to the CON group.
No significant differences in flexibility improvements were observed between the RT and SS groups for these measures.
The RT group demonstrated superior knee extension peak torque compared to the CON group.

Conclusions:

Full-range resistance training can be as effective as static stretching for improving flexibility in untrained individuals.
RT also offers the added benefit of enhancing muscular strength.
Further research with larger sample sizes and longer durations is recommended to confirm these preliminary findings.