Strength Training vs Static Stretch: Flexibility & Strength Effects

For years, static stretching reigned supreme for improving flexibility. But a new study challenges that notion. Researchers compared full-range-of-motion resistance training (RT) to static stretching in young adults. Both groups improved flexibility, but the RT group saw a significant strength boost that the stretching group lacked. Why? The reasons might be complex. Stretching might directly lengthen tissues, while RT might achieve this indirectly through nervous system adaptations. Additionally, RT's strength gains likely stem from eccentric contractions, a key component absent in static stretching. The study, published in the BMC Sports Science Medicine and Rehabilitation, suggests RT can be a valuable tool for both flexibility and strength. Athletes and fitness enthusiasts can consider incorporating full-ROM RT exercises alongside stretching for a well-rounded approach. Further research is needed to explore these benefits in different populations and understand the exact mechanisms at play.

Key Points

1. Focus and Design: The study compared the effectiveness of full-range-of-motion (ROM) resistance training (RT) to static stretching (SS) for improving flexibility and strength in healthy young adults. Both groups trained for eight weeks, three times per week, with matched training volume and stretch intensity.

2. Flexibility Findings: Both the RT and SS groups significantly improved their sit-and-reach flexibility scores compared to the control group. Interestingly, there were no significant differences in flexibility gains between the two training methods. This suggests both can be effective in increasing flexibility in young adults.

3. Strength Findings: The RT group saw significantly greater improvements in isometric straight leg deadlift (ISLDL) strength at both 50% and 95% ROM compared to the SS and control groups. SS did not lead to any significant strength improvements. This highlights the advantage of RT for building strength.

4. Possible Explanations for Flexibility Results: Similar flexibility improvements in both groups could be due to different mechanisms. Stretching might lengthen tissues, while RT might achieve this indirectly through neural adaptations or increased torque at the end ranges of motion. Matching training volume and stretch intensity might have also minimized potential differences.

5. Strength Advantage of RT: The RT group's strength gains likely stem from eccentric contractions, a key component of RT exercises. These contractions, where muscles lengthen under tension, are crucial for muscle strength development. Static stretching typically doesn't involve them.

6. Limitations of the Study: The study's sample size might have been too small to detect subtle differences between groups. Additionally, it only investigated the effects on hamstrings and lower back flexibility and strength. Further research is needed for confirmation and exploration of other muscle groups.

7. Implications for athletes and fitness enthusiasts: Full-ROM RT can be a valuable tool for improving both flexibility and strength, offering an alternative or complement to static stretching. Consider incorporating both for a well-rounded approach, but don't completely abandon stretching routines.

Strength vs. Stretch: Unveiling the Flexibility and Strength Benefits of Resistance Training

For years, static stretching has been the go-to method for improving flexibility. But recent research suggests resistance training (RT) might be just as effective, if not more so. This blog post delves deeper into a specific study that compared the effects of full-range-of-motion (ROM) RT to static stretching on flexibility and strength in healthy young adults. We'll explore the findings, their implications, and delve into the ongoing debate about the best way to achieve optimal flexibility and strength.

The Flexibility Debate: Stretching vs. Resistance Training

Flexibility is crucial for optimal movement, injury prevention, and overall well-being. Static stretching, where you hold a lengthened position for a sustained period, has long been the standard practice to improve flexibility. However, research paints a more nuanced picture.

Some studies suggest static stretching can decrease strength performance, particularly when performed before dynamic activities . Others argue that the benefits of stretching are transient, lasting only for a short period after the stretch itself . Enter resistance training. Recent research suggests that RT with a full range of motion (ROM) might be just as effective, if not more so, for improving flexibility compared to static stretching. This is particularly interesting because RT also offers the benefit of building strength.

The Study: Resistance Training vs. Static Stretching

The study we're focusing on compared the effects of full-ROM RT to static stretching on flexibility and strength in healthy, physically active young adults.

Here's a breakdown of the study design:

• Participants: Three groups participated: RT, Static Stretching (SS), and Control.

• Duration: Eight weeks

• Frequency: Three sessions per week

• Training Volume: Both RT and SS groups trained with a matched volume to ensure intensity was comparable.

The RT group performed exercises that targeted the hamstrings and lower back with a full range of motion. The SS group performed static stretches targeting the same muscle groups. The control group maintained their usual routine without any specific flexibility or strength training.

The Results: Strength Gains and Flexibility Improvements

The study yielded some fascinating results:

• Flexibility: Both the RT and SS groups experienced significant improvements in their sit-and-reach (S&R) flexibility test scores compared to the control group. Interestingly, there were no significant differences in flexibility improvement between the RT and SS groups. This suggests that both methods can be effective for increasing flexibility in healthy young adults.

• Strength: Here's where things get interesting. The RT group demonstrated significantly greater improvements in isometric straight leg deadlift (ISLDL) strength compared to both the SS and control groups. This improvement was seen at both 50% and 95% ROM, indicating gains across the entire range of motion. Notably, the SS group did not experience any significant improvements in ISLDL strength.

These findings challenge the traditional view that static stretching is the only way to improve flexibility. They suggest that RT can be just as effective, while also offering the added benefit of building strength.

Decoding the Results: Why Did RT Outperform Stretching?

The similar flexibility improvements in both groups raise some questions. One explanation might be that both methods, through different mechanisms, achieve similar outcomes. Stretching might lengthen connective tissues like muscles and fascia, while RT might lengthen them indirectly through adaptations in the nervous system or increased torque at the end ranges of motion. The RT group's clear advantage in strength is likely due to the nature of resistance training exercises. RT utilizes eccentric contractions, where the muscle lengthens under tension. These contractions are thought to contribute significantly to muscle strength development . Static stretching, however, typically doesn't involve eccentric contractions.

Implications for Athletes and Fitness Enthusiasts

These findings offer valuable insights for athletes and fitness enthusiasts. Here's the takeaway:

• Full-ROM RT can be a valuable tool for improving flexibility and strength. This is good news, as it offers an alternative or complement to static stretching.

• Don't ditch the stretches entirely. Stretching can still play a role in your routine, especially for promoting relaxation and improving movement quality. However, consider incorporating full-ROM RT exercises alongside stretching for a more well-rounded approach.

Future Directions: Unraveling the Mechanisms

Understanding whether the benefits of RT on flexibility stem from structural changes in muscle and connective tissues or neural adaptations is crucial. Studies examining changes in muscle architecture or neuromuscular control after RT compared to stretching could provide valuable insights.

Additionally, exploring the dosage of RT for flexibility gains would be beneficial. This research could determine the optimal training volume, frequency, and intensity needed to maximize flexibility improvements alongside strength development.

Considerations for Different Populations

The current study focused on healthy young adults. It's important to investigate if these findings hold true for older adults, individuals with injuries, or those with specific flexibility limitations. Research needs to explore whether modifications to RT exercises or progressions are necessary for these populations to safely and effectively improve flexibility and strength.

Conclusion: A Paradigm Shift in Flexibility Training?

This study adds to the growing body of evidence suggesting that full-ROM RT can be an effective way to improve flexibility and strength in healthy young adults. While static stretching has traditionally held the top spot for flexibility training, RT offers a compelling alternative or complementary approach. For athletes and fitness enthusiasts seeking to improve both flexibility and strength, incorporating full-ROM RT exercises into their routines alongside stretching can be a strategic move.

1. Is static stretching bad before a workout?

While static stretching isn't necessarily bad, some research suggests it might slightly decrease strength performance, especially before dynamic activities. It might be best to perform dynamic stretches or light cardio before exercise to warm up the muscles.

2. What is full-range-of-motion (ROM) training?

Full-ROM training involves moving your joints through their entire range of motion during an exercise. This can help improve flexibility alongside strength gains.

3. What are some good full-ROM exercises?

Many exercises can be done with a full ROM. Examples include squats, lunges, Romanian deadlifts, push-ups, rows, and overhead presses.

4. How often should I train for flexibility and strength?

Aim for at least 2-3 strength training sessions per week, incorporating full-ROM exercises. You can add static stretching or dynamic stretches after your workouts or on separate days.

5. What are isometric exercises?

Isometric exercises involve contracting your muscles without moving your joints. The isometric straight leg deadlift (ISLDL) used in the study is an example. These exercises can be helpful for building strength.

6. Is this study applicable to older adults?

The study focused on young adults. More research is needed to determine if full-ROM RT offers similar benefits for flexibility and strength in older adults. Modifications to exercises might be necessary.

7. Can I improve my flexibility without stretching?

Yes, to some extent. Full-ROM resistance training can improve flexibility alongside strength gains. However, static stretching can still play a role in promoting relaxation and improving movement quality.

Journal Reference

Rosenfeldt, M., Stien, N., Behm, D.G. et al. Comparison of resistance training vs static stretching on flexibility and maximal strength in healthy physically active adults, a randomized controlled trial. BMC Sports Sci Med Rehabil 16, 142 (2024). https://doi.org/10.1186/s13102-024-00934-1

Related

https://healthnewstrend.com/stay-strong-for-life-high-intensity-resistance-training-boosts-long-term-muscle-strength-in-seniors

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