Strength Training Improves Range of Motion, So You May Not Need to Stretch
A systematic review and meta-analysis.
This systematic review and meta-analysis examined the effects of resistance training (RT) on range of motion (ROM) compared to control conditions, stretch training, and combined RT and stretch training.
PMID: 36622555
Key Points
Aim
To evaluate the impact of chronic RT on ROM and assess potential moderating variables.
Methods
A systematic search of four databases (PubMed, Scopus, SPORTDiscus, Web of Science)
Included 55 studies with 2,756 participants (mean age 23.9 ± 6.3 years)
Used random-effect meta-analysis and mixed-effect model for subgroup analysis
Assessed moderating variables: sex, activity level, age, RT frequency, and duration
Key Results
RT significantly increased ROM (ES = 0.73; p < 0.001)
No significant difference between RT and stretch training for ROM improvement (ES = 0.08; p = 0.79)
No significant difference between combined RT and stretch training vs. stretch training alone (ES = -0.001; p = 0.99)
Untrained and sedentary individuals showed significantly higher ROM improvements compared to trained or active people (ES = 1.042 vs. 0.43; p = 0.005)
No significant differences were detected between sexes or contraction types
Meta-regression showed no effect of age, training duration, or frequency on ROM improvements
Practical Applications
RT with external loads can improve ROM to a moderate magnitude
Additional stretching before or after RT may not be necessary to enhance flexibility
Stretch training can still be advocated as a fitness component and included in warm-ups before competition
