Do You Need to Stretch If You Lift Weights? Here's the Truth

Do you need to stretch if you lift weights? Actually, no, not in the way most people think.

Lifting Through a Full Range of Motion Counts

Lifting weights through your full range of motion can be sufficient to increase your range of motion. In order to do this, when you're lifting weights, make sure to get a good stretch in the eccentric (lowering) portion of the lift on each rep.

Exercises That Double as a Stretch

• Romanian Deadlifts for the hamstrings

• Deep Squats for the hips and ankles

• Overhead Presses for the shoulders and lats

• Bulgarian Split Squats for the hip flexors

How to Get the Stretch Without Stretching

1. Slow Down the Eccentric: Lower the weight under control for 2-3 seconds instead of dropping into position.

2. Go Through a Full Range: Don't cut reps short; reaching the bottom or top position is where the mobility benefit happens.

3. Stay Consistent: The mobility benefit builds over weeks of training, not a single session.

It's Okay to Stretch Anyway

There's nothing wrong with stretching if you actually enjoy it, but most people skip it and feel bad because of it. If your training already takes your joints through a full range of motion under control, you're covering much of the same ground.

When Stretching Is Still Worth Doing

• You have a specific tight spot that doesn't improve with training alone

• You're preparing for an activity that needs more range than your lifts provide

• You simply find it relaxing and want it as part of your routine

Hope this helps!

If you want help building a training program that improves your mobility while you lift, contact us at Prevail Rehab and Performance.