Stretching between sets during a workout is a common practice, but whether it is beneficial or detrimental depends on several factors including the type of stretching, the goals of the workout, and the timing relative to exercise intensity. The scientific evidence on this topic is mixed and nuanced.
**Effects of Stretching Between Sets on Performance and Recovery**
Research shows that stretching between sets can have varying effects on muscle strength, power, and performance. Some studies indicate that static stretching (holding a stretch for an extended period) between sets, especially if longer than 60 seconds, may temporarily reduce muscle strength and power output. This is because static stretching can cause transient decreases in neuromuscular performance, potentially impairing the ability to generate maximal force immediately afterward[1][3]. For example, Kallerud and Gleeson (2013) documented transient decreases in muscle strength and power following stretching[1].
On the other hand, dynamic stretching or shorter-duration stretches may not have the same negative impact and could help maintain or improve range of motion without compromising strength. Eccentric contractions (lengthening muscle actions) have been shown to produce greater acute increases in range of motion and changes in muscle stiffness than static stretching, suggesting alternative methods might be more effective for flexibility gains during workouts[4].
**Impact on Muscle Soreness and Recovery**
Some studies report small reductions in perceived muscle soreness and stiffness following stretching after exercise, but these effects are inconsistent and often minimal[1]. The physiological mechanisms behind stretching’s impact on soreness and recovery remain unclear, with randomized controlled trials showing conflicting results. Therefore, while some athletes feel subjectively better after stretching, objective improvements in recovery markers are not reliably demonstrated.
**Flexibility, Injury Risk, and Spinal Health**
Flexibility itself is associated with injury risk in some contexts. For example, a study on professional golfers found that better flexibility, measured by tests like the shoulder reach and floor touch, was linked to a lower risk of spinal injuries[2]. This suggests that maintaining adequate flexibility may be protective in sports requiring complex movements. However, this does not directly translate to the benefit of stretching between sets during a workout, as injury prevention depends on many factors including overall conditioning, technique, and workload management.
**Practical Considerations**
– **If your goal is maximal strength or power during a workout**, avoid long-duration static stretching between sets, as it may reduce performance temporarily[1][3].
– **If your goal includes improving flexibility or reducing muscle tightness**, incorporating shorter or dynamic stretches between sets might be beneficial, but the evidence is not definitive[1][4].
– **For recovery and soreness reduction**, stretching may provide subjective relief but is unlikely to produce significant physiological benefits[1].
– **Athletes with tight muscles or specific flexibility needs** might benefit from targeted stretching routines outside of high-intensity sets rather than between every set.
**Why the Conflicting Evidence?**
The variability in study results arises from differences in stretching protocols (static vs. dynamic, duration, intensity), types of exercise performed, populations studied (athletes vs. general population), and outcome measures (strength, soreness, flexibility). Additionally, many athletes and coaches continue to use stretching based on tradition and perceived benefits rather than strong empirical evidence, highlighting a gap between research and practice[1].
In summary, stretching between sets is not universally recommended or discouraged. Its appropriateness depends on your specific training goals, the type of stretching used, and how it fits into your overall workout plan. For strength and power-focused sessions, minimizing static stretching between sets is advisable. For flexibility or mobility goals, incorporating some form of stretching may be helpful but should be tailored to individual needs and responses.
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**Sources:**
[1] Warneke et al., 2025, Frontiers in Physiology, “Effects of post-exercise stretching versus no stretching on lower limb …”
[2] J Orthop Surg Res., 2025, “Associations between flexibility, stretching habits, and spine injuries …”
[3] Move Republic Hub, “Does stretching reduce your muscle strength?”
[4] PubMed, 2023, “Within-session dose-response and between-session carry-over effects of eccentric contractions and static stretching on range of motion and muscle stiffness”
