Practicing bodybuilding is essential for health, as it contributes to strengthening muscles, maintaining strength, protecting joints and improving quality of life. Stretching, in turn, also plays an important role, promoting flexibility, mobility and range of movements. However, it is common to have doubts about the best time to include it in your exercise routine: before or after weight training.

According to physiotherapist Dr. Mariana Milazzotto, the right time depends on the objective of the training, the type of stretching and the physical condition of each person. She explains that the specific stretches done before weight training can temporarily reduce muscular strength, power and execution speed, especially when performed for a prolonged period of time or with high intensity.

At the same time, short-duration stretches may not have a relevant impact on performance in some contexts. This reinforces that intensity and execution time are more important than the “can” or “can’t” rule.

Stretching before weight training

Before weight training, the best option is to warm up with dynamic movements, which prepare the joints, muscles and cardiovascular system for the load of the exercise. The logic is to increase body temperature, activate the body and simulate movements similar to the series that will be performed, instead of seeking deep relaxation.

This doesn’t mean that every stretch before training is wrong. The difference is in the objective. If a person need more mobility To perform a specific movement, there may be room for light and short stretches, but they should not replace the warm-up, says Dr. Mariana Milazzotto.

Stretching after training

After weight training, stretching can be used as a complementary resource for those who feel more tense or want to relax more calmly. At this time, they tend to be more comfortable, because the body has already been warmed up by the activity and the muscles are more receptive to movement.

Even so, the expert reminds us that stretching after training is not mandatory for everyone nor does it work miracles against pain or injury. Practice can be helpful, but the main gain is usually in the perception of mobility and temporary tension relief, not in the automatic correction of load or force problems.

Choosing the most suitable option for the moment

According to Dr. Mariana Milazzotto, before starting weight training, a dynamic warm-up is usually the best option. THE static stretchingon the other hand, can be better used afterwards or in specific mobility sessions.

“Those looking for performance, strength and power need to be careful not to overdo the static stretching before the main load. Those with mobility limitations can benefit from an individualized approach, with professional guidance”, explains the physiotherapist.

For her, the central point is not to demonize stretching, but to place it in the right place within the training routine. “Stretching can help, but not replace warming up, strengthening and movement control. Before weight training, the body needs to be prepared for the load; afterwards, stretching can be used as a complementary resource, if it makes sense for that person”, he states.

The expert notes that many people still use stretching as an automatic solution for any bodily discomfort, including before training. “The body is not always requiring more flexibility. In many cases, it needs activation, stability and organization. The best time and the best type of stretching depend on the objective and training strategy”, he says.

When it pays attention

If you experience discomfort, recurring pain or difficulty performing exercises comfortably, the ideal is not to try to solve everything just by stretching. In many cases, movement assessment, posture analysis and training load definition are more important than a stretching routine itself.

Stretching can be helpful, but timing is important. In bodybuilding, warming up well beforehand and stretching with purpose afterwards is usually more consistent than making stretching a universal rule.

By Paulo Novais