Tip 95: Strength training shown to increase flexibility
5/27/2011 8:35 AM
Researchers found that doing strength training builds muscle and help develop flexibility at the same time. This is great news for time-stressed individuals who want to use all their training time in working to develop strength and improve physique. The study’s subjects were 240 untrained women in their mid-thirties who were split into four groups: a control group, a strength training group, a strength training and flexibility, and a flexibility group. All three training groups demonstrated gains in flexibility and interestingly, the strength training group alone increased flexibility six centimeters, a significant amount. The strength training and flexibility group improved by 12 cm, while the flexibility group improved by 13 cm.
Reasons for the dramatic flexibility gains in the strength training only group are not completely understood, but possibilities include neuromuscular adaptations resulting in muscular and connective tissue plasticity, and a reflex activity in the Golgi Tendon Organs (mechanisms that when activated lead to a relaxing of the muscle). Additionally, it’s possible that strength exercises increase tension in tendons and ligaments, improving muscle contractility, which may lead to a greater range of motion.
Spend your time strength training by using exercises with a full range of motion to get the most bang for your buck. If you have specific flexibility goals, add stretching exercises to your program for optimal strength and mobility.
Reference: Simao, R., Adriana, L., Salles, B., Leite, T., Oliveira, E., Rhea, M., Reis, V. M. The Influence of Strength, Flexibility, and Simultaneous Training on Flexibility and Strength Gains.
Journal of Strength and Conditioning Research. 2011. 25(5)/1333-1338.
Copyright ©2011 Charles Poliquin
5 comment(s) so far...
Re: Tip 95: Strength training shown to increase flexibility
I must be doing something wrong then. After heavy lifts I am getting really tight.
By Lee on
5/28/2011 4:12 AM
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Re: Tip 95: Strength training shown to increase flexibility
For me is exactly the opposite instead.
By the way,chasing stating stretch,using only pnf about 2-3 times at week,working on balancing strenght,i noticed that not only i don't lose my elasticity,but also i have improvement in stretching for every gain in strenght.Especially talking arms gaining.
May be my muscular quality reacts in this way.My experience has shown that i'm better in balistic stretching,for example.May be some more precise correlations exist between this elements.I dunno ^_^
By Adriano on
5/29/2011 7:38 AM
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Re: Tip 95: Strength training shown to increase flexibility
refuse:not arms,but legs gaining.Sorry ^^
By Adriano on
5/29/2011 7:39 AM
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Re: Tip 95: Strength training shown to increase flexibility
I found heavy weights actually me as well, so yes Lee, I think you might be doing something wrong. I was really stiff in my knee joints so I signed up for some Toronto flexibility training sessions. I'm getting ready for a really long hike and camping on top of a mountain :D I need to be ready!
By Versie on
6/6/2011 3:17 AM
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Re: Tip 95: Strength training shown to increase flexibility
Any possibility of a mineral lacking/low that influences flexibility? I have a client who has been doing pilates & yoga for over 8 years regularly on top of his weight training workouts and he is slightly more flexible, but now without pain.
By Gina Faubert on
11/4/2011 2:16 PM
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