Resistance Training Improves Flexibility: Brand-New Meta-Analysis

In the 1970s and 1980s, coaches warned athletes to avoid strength training for the fear of losing flexibility.  Over the last 45 years, our understanding around the role of resistance training and flexibility has taken a complete 180.   

A brand-new meta-analysis published in the Journal of Strength and Conditioning Research provides the current state of the science on the role of resistance training and enhanced joint flexibility.  

The meta-analysis, which included 36 studies and nearly 1500 male and female participants, provides the following conclusions: 

• Resistance training significantly improves joint flexibility. 

• Studies that used a higher level of intensity (more weight and training closer to muscle failure) improved flexibility more than studies that utilized a moderate or light weight.

• Age and overall activity level did not influence resistance training-derived improvements in flexibility.   

Take Home Message: The very reason we avoided strength training in 1975 is the very reason we should engage in strength training in 2025.