What you should STOP doing before your workouts

If you grew up in the 1970s or '80s, it’s almost engrained in us that before we strength train, run, or jump, we… stretch!  Over the last 25 years, the scientific research has debunked the need for pre-exercise stretching.  More specifically, we should avoid static stretching before a strength training workout (or activity that involves muscle strength, endurance, or power), as stretching acutely reduces our strength and performance. 

Stretch your glutes before you jump… and your vertical jump is acutely reduced.

Stretch your quads before you sprint… and your sprinting speed is slightly reduced.

Stretch your pecs before you get on the chest press… and your chest strength is reduced.

To be clear, the reduction in strength, endurance, and power is acute (temporary) and is slight (you won’t go from chest pressing 300 pounds for 12 reps to 300 pounds for 3 reps), but it is consistent throughout the research.  Additionally, the longer we hold the stretch, the greater reduction in our strength.

As we look toward the summer Olympics in Paris, watch the 100-meter sprinters (among other athletes and events), and you won’t see them stretching before they sprint—for the very reason discussed above. 

This is not to say that we should avoid stretching.  If you do decide to stretch, be sure to stretch after your workout (or at least not before in close time proximity).