Should Beginners in Strength Training Stretch? A Physical Therapist Explains the Differences Between Static and Dynamic Stretching
When you start strength training,
“Should I stretch before training?”
“What is the difference between static and dynamic stretching?”
Many people likely have these questions.
Actually,the appropriate timing for stretching depends on the type.
If done incorrectly, it can even decrease your performance.
In this article, I will explain the basics of stretching and how to use it properly, which is essential for strength training beginners.
Conclusion
Before strength training,dynamic stretchingis recommended.
On the other hand,static stretching is suitable for after training or on rest days.
Since they each have different purposes, it is important to use them correctly.
Differences Between Static and Dynamic Stretching
Static Stretching
This is a stretch where you hold a muscle in a slowly stretched position for about 20 to 30 seconds.
For example,
stretching the front of the thighs
stretching the hamstrings
stretching the calves
are typical examples.
You can expect effects such as increasing body flexibility and relaxation.
Dynamic Stretching
This is a type of stretching performed while moving joints and muscles.
For example,
arm circles
leg swings
squats
lunges
and so on.
The goal is to raise body temperature and prepare muscles and joints for exercise.
Perspective of a Physical Therapist
The body can exert force more smoothly when moved gradually rather than being subjected to high loads suddenly.
Therefore, incorporating dynamic stretching before strength training improves joint mobility and muscle function, making it easier to maintain stable form.
Conversely, performing static stretching for a long time immediately beforehand can temporarily reduce muscle strength and explosive power, so it is not highly recommended before strength training.
What do studies say?
Recent studies have reported that
dynamic stretching is effective as a warm-up
prolonged static stretching may temporarily decrease muscle strength and performance
as a result.
For this reason, dynamic stretching is recommended before exercise in many sports settings as well.
Points you can put into practice starting today
The following sequence is recommended before strength training.
Move your body lightly for about 3 to 5 minutes
Perform dynamic stretching
Perform a warm-up set with light weight
Start your main training session
After strength training,
thighs
chest
back
glutes
and other areas you trained that day, it is recommended to incorporate static stretching.
Recommended Items
For those who want to perform stretching more comfortably, a yoga mat is useful.
You can continue stretching at home without worrying about the hardness of the floor.
Also, if you want to incorporate myofascial release, it is recommended to use a foam roller as well.
Summary
There are three points that strength training beginners should keep in mind:
Dynamic stretching is recommended before strength training
Perform static stretching after training
It is important to use them differently depending on your goal
Rather than just doing it for the sake of it, incorporating stretching according to your goals will lead to safer and more efficient training.
100-Article Roadmap for Strength Training Beginners
If you are wondering, "What should I read next?", please take a look at our 100-article roadmap for strength training beginners.
We have systematically organized everything from basic knowledge to equipment selection, nutrition, and rest so that beginners can learn in order.
Related Articles
Thank you for reading until the end.
In this note, the author, who holds a physical therapist license, shares information useful for strength training beginners in a 100-article roadmap format.
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