How ROM Prioritization Improves Strength Safely
Range of motion, or ROM, is how far your joints can move in different directions. When you focus on improving your ROM through stretching, you’re actually setting yourself up for better strength gains down the road. This might sound counterintuitive, but the science shows that the right stretching approach can enhance both flexibility and muscle power without one canceling out the other.
The key to making this work is understanding which stretching methods help and which ones might hold you back. Not all stretching is created equal, and the timing, intensity, and duration of your stretching sessions matter tremendously.
Static stretching, where you hold a stretch in place, is one of the most common approaches. When done correctly, passive static stretching can increase your maximum range of motion without causing lasting damage to your strength. The catch is that if you stretch too hard or for too long in a single session, you might experience a temporary dip in how much force your muscles can produce. However, this effect is temporary and doesn’t stick around if you’re smart about your approach.
Here’s where duration becomes critical. Research shows that keeping your total stretching time under 60 seconds per muscle group allows you to gain flexibility without affecting your strength at all. When you exceed 60 seconds of total stretching time, you do get greater improvements in range of motion, but you also risk temporarily impairing your muscle strength. This is important information if you’re planning to do strength training on the same day as your stretching routine.
Intensity matters just as much as duration. Low-intensity stretching, around 75 to 80 percent of your point of discomfort, doesn’t negatively impact your strength while still improving flexibility. High-intensity stretching, where you push to 100 percent or beyond your discomfort point, can temporarily reduce your strength output. This doesn’t mean you should never stretch intensely, but it does mean you should be strategic about when and how you do it.
Dynamic stretching offers another path forward. This type of stretching involves moving your joints through their range of motion rather than holding static positions. The beauty of dynamic stretching is that it improves your maximum range of motion without affecting your strength at all. This makes it an excellent choice if you want to warm up before a strength training session.
Ballistic stretching, which involves bouncing movements, carries more risk. While it can improve flexibility, it has a greater potential to temporarily reduce your strength compared to other methods. Most strength and conditioning professionals recommend using this approach sparingly and only when you have good body awareness and control.
PNF stretching, which stands for proprioceptive neuromuscular facilitation, is a more advanced technique that works with your nervous system to improve flexibility. This method enhances your range of motion across different intensity levels and can be modified to reduce discomfort. It’s particularly useful if you’re working with a coach or trainer who understands the technique.
The long-term picture is encouraging. When you commit to a stretching program over weeks and months, you can improve your flexibility without sacrificing strength. In fact, static stretching sustained for at least eight weeks can actually produce small strength gains. This means that prioritizing ROM through consistent stretching doesn’t create a trade-off with strength development.
The practical approach involves matching your stretching method to your goals. If you’re an athlete who needs extreme range of motion, like a gymnast or martial artist, you’ll want to invest time in dedicated stretching sessions separate from your strength training. If you’re combining stretching with resistance training, keep your stretching sessions brief and use lower intensities to avoid interfering with your strength work.
Safety and control matter throughout this process. Stretching should never cause sharp pain, and you should always move into stretches gradually. Your familiarity with different stretching techniques also plays a role in how effective and safe they are. Starting with methods you understand well and progressing to more advanced techniques makes sense.
The timing of your stretching relative to your strength training also influences outcomes. Doing intense stretching right before a heavy strength session could temporarily reduce your force production during that session. Doing lighter stretching or dynamic stretching before strength work, however, can prepare your muscles and joints without the downside.
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