Dynamic vs static stretching: which to do and when

There are two main kinds of stretching. Dynamic stretching moves a joint through its range again and again: leg swings, arm circles, walking lunges with a reach. Static stretching takes a muscle to a comfortable end position and holds it: a hamstring stretch for 30 seconds. Both are useful. They just belong at different times.

Dynamic stretching: before you lift

Dynamic moves raise your temperature, wake up the muscles you're about to use and rehearse the positions you'll lift in. A few minutes of them, followed by lighter warm-up sets of your first lift, is the best warm-up there is.

• For legs: leg swings, bodyweight squats, side lunges, toy soldiers, a lunge with a reach.
• For upper body: arm circles, band pull-aparts, scapular push-ups, open-book rotations.
• To raise your pulse: marching, jumping jacks or a few minutes on a rower.

Static stretching: after you lift, or on rest days

Long holds are the best way to gain flexibility over time. They're most comfortable when you're warm, so the end of a workout or a rest day is the natural place for them.

Does static stretching make you weaker?

Long static holds right before lifting can reduce strength and power slightly for a short while. A review by Behm and colleagues (2016) found the effect is small, and mostly comes from holds of 60 seconds or more per muscle. Short holds inside a full warm-up are fine. If a tight spot stops you getting into position, a quick static stretch first is better than lifting badly.

A simple rule

1. Before lifting: 3 to 5 minutes of dynamic moves for today's muscles, then warm-up sets.
2. After lifting: 3 to 5 static holds of 30 to 45 seconds for what you trained.
3. On rest days: a longer session of static holds, if you want more flexibility.

Liftsmith keeps the two apart for you: 25 warm-up moves and 23 cool-down holds, each with a 3D demo. Warm up first on Today builds a warm-up for today's plan, and the Done screen offers a cool-down for what you trained.