Strength Training vs Stretching for Improving Range of Motion
They can both increase flexibility, but which one should you do?
This systematic review and meta-analysis explored the effectiveness of strength training (ST) compared to traditional stretching in enhancing range of motion (ROM) with some surprising results.
Background and Objective
Importance of ROM: Range of motion is important for sports performance and overall health. While stretching has been the conventional method to improve ROM, recent evidence suggests that strength training may be as effective.
Aim: The study aimed to systematically review and analyze randomised controlled trials (RCTs) to compare the effects of ST and stretching on ROM across various populations.
Results
Findings: The meta-analysis revealed no significant differences in ROM improvements between strength training and stretching. The effect size was minimal (ES = -0.22), indicating that both interventions are similarly effective in enhancing ROM.
Subgroup Analyses: Additional analyses based on study quality, type of ROM (active vs. passive), and specific joint movements (like hip flexion and knee extension) showed consistent results—no significant differences between ST and stretching protocols.
Conclusions
Interchangeability: The study concludes that strength training can be a viable alternative to stretching for individuals who may not respond well, or prefer strength training methods.
Practical Implications: For practitioners and fitness professionals, this research supports the idea that ST and stretching can be used interchangeably to improve ROM, allowing flexibility in designing exercise programs based on individual preferences or limitations.
Key Takeaways
Both strength training and stretching are effective for improving range of motion.
No significant outcome differences suggest that individuals can choose their preferred method without compromising effectiveness.
This flexibility in approach can enhance adherence to exercise programs, particularly for those who may find one method more enjoyable or accessible.
Overall, this systematic review provides valuable insights into exercise programming for improving flexibility, emphasising that strength training should be considered alongside traditional stretching techniques.
Reference
Afonso J, Ramirez-Campillo R, Moscão J, Rocha T, Zacca R, Martins A, Milheiro AA, Ferreira J, Sarmento H, Clemente FM. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021 Apr 7;9(4):427. doi: 10.3390/healthcare9040427. PMID: 33917036; PMCID: PMC8067745.