What the Science Tells Us About Timing
If you want the simple rule:
Dynamic stretching before. Static stretching after.
That's a solid default for most people.
Dynamic stretching works well before exercise because you're moving through ranges of motion, gradually warming up, and preparing your body for the movements you're about to perform.
Static stretching makes more sense after your workout, or at another time entirely, especially if improving flexibility is the goal.
Easy enough.
But let's add one tiny asterisk so we don't turn a useful guideline into another weird fitness commandment. 😆
Longer bouts of static stretching immediately before activities requiring strength, power, or speed can temporarily reduce performance.
That doesn't mean touching your toes for 20 seconds before you squat is going to destroy your workout.
Shorter static stretches, particularly when they're followed by dynamic movement and exercise-specific warm-up sets, don't appear to create the same concern.
If you're about to perform, dynamic movement is generally the better tool for getting ready to perform.
The Pre-Activity Protocol: Get Ready to Move
Before your workout, spend about 5–10 minutes gradually preparing for what you're about to do.
Start with dynamic movements and then get more specific.
Lower-body strength day?
Think leg swings, walking lunges, bodyweight squats, and progressively heavier warm-up sets.
Upper body?
Arm circles, shoulder and upper-back movements, light pushing or pulling, and warm-up sets of your first lift.
Going for a run?
Start easy, add some dynamic lower-body movements, and gradually build toward your normal pace.
Your warm-up should increasingly look like the activity you're warming up for.
And yes, if you're using one of our training programs, we've already selected these movements for you.
One less thing to Google while standing awkwardly next to the squat rack. 😆
The Post-Activity Protocol: Static Stretching Gets Its Turn
After your workout, static stretching can be a good option, particularly if improving flexibility or range of motion is one of your goals.
Your muscles are warm, you're done asking them to produce a bunch of force, and you can spend some time working on the ranges of motion you want to improve.
But here's another important bit of nuance:
You don't have to static stretch after every workout.
Stretching after exercise isn't a magic soreness eraser, and it doesn't guarantee that you'll avoid injury.
If you enjoy it? Great.
If flexibility is a goal? Even better. Consistent static stretching can help improve range of motion over time.
But if you finish your workout, grab your water bottle, and need to go pick up a kid, get to work, or simply get on with your day?
Your workout still counts.
So remember the rule:
Dynamic before. Static after.
Then remember the bigger lesson:
It's a default, not a mandate.
Ready to take your fitness to the next level? Our coaching team can help you build a complete movement practice tailored to your goals and lifestyle. [Learn more about our training programs here.]
Back in the 90s, I would static stretch before my runs and sometimes I would actually hurt myself. I learned about dynamic stretching at that running camp I helped work 3 summers in Blacksburg Virginia. It was incorporated each run especially the early morning ones. I still incorporate about 5 minutes worth prior to my runs these days. Have not static stretched for years even though I know I should.