When it comes to improving your health and fitness, both stretching and strength training get a lot of attention. But which one truly delivers the biggest benefits? Or better yet — do you actually need both?
Let’s break down the latest research to explore how stretching and strength training impact flexibility, strength, injury prevention, and overall wellbeing.
The big picture: more than just muscle
Physical fitness isn’t just about how much weight you can lift or how far you can stretch. It includes cardiovascular endurance, muscular strength, flexibility, and mobility — and that’s where this discussion really starts.
Stretching has long been praised for helping with flexibility and injury prevention, while strength training is often linked to muscle growth, metabolic health and functional capacity. But new research is challenging the idea that it has to be one or the other. In fact, studies suggest the relationship between the two is more complementary than competitive (Behm et al., 2024).
Can strength training replace stretching?
Stretching, particularly static stretching, is traditionally used to enhance flexibility by reducing muscle-tendon stiffness and increasing joint mobility. A recent study found that static stretching programs conducted over several weeks improved joint range of motion without negatively affecting muscle performance (Behm et al., 2024).
But here’s the twist:
Strength training done through a full range of motion can improve flexibility too.
Studies by Afonso et al. (2021) and Mortaş et al. (2024) found that resistance training, when performed properly, resulted in flexibility improvements on par with traditional stretching. So with strength training, you’re not just building muscle — you’re gaining mobility as well.
The winner is clear
There’s no doubt here — strength training is the gold standard for developing muscular strength, hypertrophy, and neuromuscular adaptations. It promotes increased muscle fibre recruitment, improves bone density, and supports metabolic health (CDC, 2023).
Stretching, on the other hand, doesn’t quite hold up in this department. While some studies have looked at long-duration stretching as a way to boost strength, the results are minimal and inconsistent compared to resistance training (Behm et al., 2024).
Injury prevention & rehabilitation
If you’re working out to stay injury-free (or return from an injury), strength training is your best friend.
While dynamic stretching before a workout can prepare muscles and increase blood flow (Zhou et al., 2023), static stretching before high-intensity training might actually reduce performance. That’s why it’s no longer widely recommended as a warm-up method.
Strength training, especially when it includes eccentric exercises, strengthens muscles and connective tissues, improves balance, and lowers your risk of injury. It’s also a key part of rehab programs and has been shown to reduce fall risk in older adults (Wang et al., 2025), (CDC, 2023).
What about time and accessibility?
Think you don’t have time to exercise? A recent study from Edith Cowan University found that just five minutes per day of eccentric strength training led to measurable improvements in cardiovascular fitness, flexibility, and muscular strength—even in sedentary individuals (New York Post, 2025).
Moreover, Mortaş et al. (2024) demonstrated that strength training not only increased flexibility but also provided additional improvements in strength metrics compared to stretching alone.
Final recommendations
So, what’s the ideal approach? Here’s what the latest research says:
- For the general population:
Prioritise strength training for its broad benefits, and include some stretching for comfort, posture and mobility. - For athletes:
Use both. Tailor your stretching to match your sport, and build strength to support performance and injury prevention. - For older adults:
Strength training is essential for staying independent. Add stretching to support joint health and mobility.
The takeaway
While both stretching and strength training have their place, strength training is the clear winner when it comes to overall health, flexibility, and injury prevention. That said, stretching still plays a valuable role — especially in specific rehabilitation cases and flexibility-focused activities like dance, gymnastics, or yoga.
Your best bet?
Incorporate both into your routine for a well-rounded approach that keeps your body strong, mobile, and injury-free.
References
- Afonso, J., Rocha-Rodrigues, S., Nikolaidis, P. T., Clemente, F. M., & Sarmento, H. (2021). Strength training is as effective as stretching for improving range of motion: A systematic review and meta-analysis. Sports Medicine, 51(5), 853–870. https://doi.org/10.1007/s40279-020-01370-z
- Behm, D. G., Kay, A. D., & Trajano, G. S. (2024). Chronic effects of static stretching exercises on muscle strength and power: A systematic review. Sports Medicine – Open, 10(1), 45. https://doi.org/10.1186/s40798-024-00706-8
- Centers for Disease Control and Prevention. (2023). Health benefits of strength training.
- Mortaş, H., Demirkan, A., & Köklü, Y. (2024). Effects of static stretching and full range of motion resistance training on flexibility and strength in untrained individuals. BMC Sports Science, Medicine and Rehabilitation, 16(1), 142. https://doi.org/10.1186/s13102-024-00934-1
- New York Post. (2025, April 24). Easy 5-minute workout can boost muscle strength, heart health, and flexibility. https://nypost.com/2025/04/24/health/easy-5-minute-workout-can-boost-muscle-strength-heart-health/
- Wang, Y., Wang, C., Wu, C., & Hu, Y. (2025). Eccentric training improves physical function and flexibility in older adults: A randomized trial. Journal of Aging and Physical Activity, 33(2), 115–124. https://doi.org/10.1123/japa.2024-0025
- Zhou, S., et al. (2023). Effects of dynamic and static stretching on sports performance: A meta-analysis. Journal of Sports Sciences, 41(7), 765–777.
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