Resistance Training for Range of Motion

Stretching has long been considered a crucial element in an athlete’s warm up, cool down and general fitness routine. Stretching methodologies have changed reflecting evidence such as decrements in performance (e.g., speed, strength, etc.) with static stretching prior to activity. Conversely, a plethora of research reports diverse benefits from regular stretching including pain and stress reduction, improved balance and cardiovascular measures. Little contention exists to refute the overall benefits of stretching for improving joint range of motion, yet it may not be the only method to increase its range. Undoubtedly static and dynamic stretching each have their value and efficacy, yet beyond what’s classically known as stretching may yield improvements in range. A recent systematic review and meta-analysis revealed the effectiveness of resistance training specifically with external loads as a means of progressing one’s range of motion (Alizadeh et al., 2023).

This may be delightful to hear for athletes that dislike stretching, yet it may also serve as a reminder to lift in the greatest range as possible to reap the greatest rewards for joint health in particular.