Should You Stretch Before or After a Workout?

This article is general information, not medical advice. Talk with your doctor before changing medications or starting a new program.

The short answer

Before a workout, warm up with light movement and dynamic stretches. Short static stretches of under 60 seconds per muscle barely affect performance, but longer holds cause small drops (Behm et al., 2016). Stretching on its own hasn't been shown to prevent injuries, while strength training has (Lauersen et al., 2014). To get more flexible, stretch at least 2 to 3 days a week and hold each stretch for 10 to 30 seconds, or 30 to 60 seconds if you're an older adult (ACSM).

Static and dynamic stretching

Static stretching means easing a muscle to the point of mild tension and holding it there. Dynamic stretching means moving a joint through its range in a controlled way, like leg swings or walking lunges, without holding the end position.

Before a workout: move first, then stretch dynamically

Dynamic stretching done within a few minutes of exercise gives small to moderate gains in performance (Behm et al., 2016). Paired with a few minutes of light movement, it raises your heart rate and takes your joints through the ranges you're about to use.

Is static stretching bad before exercise?

Not if you keep it short. In a large review, static stretches held for 60 seconds or more per muscle reduced performance by about 4.6%, while holds under 60 seconds reduced it by about 1.1% (Behm et al., 2016). The same review found that the extra range of motion from a single stretching session usually lasts under 30 minutes. If a tight spot keeps you from getting into position, a short static stretch inside a full warm-up is fine. Save longer holds for after the workout or a separate session.

Does stretching prevent injuries?

Not on its own. A meta-analysis of 25 trials with 26,610 people found that stretching had no protective effect on sports injuries, while strength training cut them to less than a third and nearly halved overuse injuries (Lauersen et al., 2014). A separate review found no clear effect of static or PNF stretching on injury rates, and no injury data exist for dynamic stretching (Behm et al., 2016).

That doesn't make stretching useless. It improves flexibility, and many people like how it feels. But if fewer injuries is the goal, strength training is the stronger tool. The American College of Sports Medicine recommends training all major muscle groups at least 2 days a week, and notes that elastic bands, bodyweight and home-based training all produce real gains (ACSM, 2026).

How long to hold a stretch, and how often

Hold each stretch for 10 to 30 seconds. Older adults benefit from 30 to 60 seconds (ACSM).

Stretch at least 2 to 3 days a week. Daily works best.

Stretch to the point of tightness or slight discomfort, never pain.

Stretching after 60

Older adults get more from longer holds, 30 to 60 seconds per stretch (ACSM). For adults 65 and older, the CDC's activity guidelines put the emphasis on balance training to help prevent falls, alongside aerobic activity and muscle strengthening (CDC). A routine that pairs flexibility with simple balance work, such as standing on one foot while holding a counter, covers both.

A 10-minute warm-up for your living room

No equipment and no jumping, so it's quiet enough for a condo. Move at an easy pace and stay in a comfortable range.

Minutes 0 to 3: march in place, then step side to side while swinging your arms.

Minutes 3 to 5: arm circles forward and back, then hip circles, 10 each way.

Minutes 5 to 7: leg swings front to back and side to side, holding a wall or chair, 10 per leg each way.

Minutes 7 to 9: reverse lunges with an overhead reach, 6 per leg, then 5 slow inchworms.

Minutes 9 to 10: 10 bodyweight squats and 10 glute bridges at an easy effort.

Then start your workout with a light first set of your first exercise.

When to see a professional

Stretching should feel like tension, not pain. See a doctor or physical therapist if stretching causes sharp pain, numbness or tingling, if a joint feels unstable, or if you're recovering from an injury or surgery.

FAQ

Should I stretch before or after running?

Before a run, do a few minutes of easy movement and dynamic stretches such as leg swings and walking lunges. Longer static holds fit better after the run or at another time of day.

Does stretching help sore muscles?

Not much. A Cochrane review found that stretching doesn't reduce next-day soreness by an amount people would notice (Herbert et al., 2011). Read more in why am I sore after a workout.

How long should I hold a stretch?

10 to 30 seconds for most adults and 30 to 60 seconds for older adults, at least 2 to 3 days a week (ACSM).

Does stretching prevent injuries?

Not on its own. Across 25 trials, stretching showed no protective effect, while strength training reduced sports injuries to less than a third (Lauersen et al., 2014).

Train with us

A trainer can build your warm-up, strength training and flexibility work around your goals and the space you have. Chitown Trainer's certified trainers come to your home, your building's fitness center, your office or a nearby park. Read about in-home personal training, see the areas we serve, or book a free consultation.

Sources

1. Behm DG, et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism, 2016
2. Lauersen JB, et al. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 2014
3. American College of Sports Medicine. Stretching and flexibility guidelines update, 2021
4. American College of Sports Medicine. Resistance training guidelines update, 2026
5. CDC. What counts as physical activity for older adults
6. Herbert RD, et al. Stretching to prevent or reduce muscle soreness after exercise. Cochrane, 2011