Warming up wrong could be sabotaging your lifts. Get matched with a coach who programs efficient warmups tailored to you.

Do You Need to Stretch Before Lifting Weights?

For decades, stretching before workouts was considered mandatory. But is it actually necessary before lifting weights? Or could it be hurting your performance? Here’s what the research — and experience — say about pre-lift stretching.

Most lifters waste time warming up. Talk to a coach who programs only what matters.

Static Stretching vs Dynamic Warmups

First, it’s important to differentiate between types of stretching:

These serve very different purposes — and only one has strong evidence for improving lifting performance.

What the Research Says

Multiple studies have shown that static stretching before lifting can reduce power, strength, and force output — especially when done for long durations. A 2010 meta-analysis in Scand J Med Sci Sports found that static stretching before strength training reduced performance by up to 5.5%.

In contrast, dynamic warmups improve muscular activation, joint lubrication, and body temperature — leading to better readiness and reduced injury risk.

When Static Stretching Might Make Sense

There are exceptions where light static stretching can help — but it should be:

In short: static stretching should never be your only warmup. Think of it as a tool to temporarily increase mobility — not as prep for loading heavy weight.

What Should You Do Before Lifting?

A proper warmup should include:

  1. 5 minutes of general movement (e.g., treadmill walk, rower)
  2. Dynamic mobility (e.g., leg swings, hip circles, cat-cow)
  3. Movement-specific warmups (e.g., bodyweight squats before barbell squats)
  4. Ramp-up sets to gradually increase load before your working weight

This sequence improves performance, primes your nervous system, and decreases injury risk — without zapping strength.

What Coaches Actually Recommend

Most Iron Alliances coaches recommend skipping long static stretches before lifting unless you're extremely tight. Instead, focus on:

If your warmups take longer than 10–15 minutes, you’re probably overcomplicating things. Get warm, move well, and start lifting.

FAQs

Is stretching bad before weight training?

Static stretching before lifting can temporarily reduce strength output. Save it for after your workout or keep it brief and follow with movement.

What kind of stretching is best before lifting?

Dynamic stretches — like leg swings, walking lunges, and shoulder circles — are ideal before lifting.

When should I stretch during my training?

Post-lift static stretching or mobility drills can help long-term flexibility. Keep pre-lift work specific and movement-based.

Also check out our article on rest timing for hypertrophy to keep your entire session optimized.

Want more powerbuilding strategies and real-world lifting insights? Browse the full Iron Alliances strength training hub.

Train Smarter — Every Rep Starts with Preparation

Get a coach who programs warmups, activation, and training that match your body and goals. Iron Alliances makes it simple.

Find Your Coach

Word count: 858