Should You Always Stretch Before Working Out?
By [solidcore]
You may have heard that stretching before you work out helps prevent injuries. It’s advice handed down in gym classes, locker rooms, and sports practices everywhere. But what if this long-held belief isn’t actually true?
At [solidcore], we believe in training smarter, not just harder. That means digging deeper into what we assume about how to prepare your body for movement. And when it comes to stretching before a workout, the research is clear: static stretching (the kind most people think of when they picture “stretching”) is not the injury-prevention tool it was once believed to be. In fact, it can sometimes hold you back.
Let’s dig into what the studies show, why stretching has gotten such a confusing reputation, and what you should actually be doing before class.
Why You've Been Told to Stretch Before a Workout
Wondering how long you should stretch before working out? Short answer: It isn’t necessary. Stretching before exercise doesn't prevent injury, and the best time to stretch is after your workout, when your muscles are warm. That's why [solidcore] classes are designed for you to walk in ready to go. Here's where the confusion started…
The myth goes something like this: if you stretch before exercising, you’ll loosen up your muscles and joints, reduce stiffness, and lower your risk of injury. It sounds reasonable, right? Except when researchers started testing this idea, they discovered the opposite.
Multiple studies across sports and fitness settings, from running to weight training, have found no consistent link between pre-exercise stretching and lower injury rates. The injury risk is influenced far more by things like overall conditioning, recovery, and movement quality than by whether you stretch before starting.
So, if stretching doesn’t shield you from injury, what is it actually doing to your body before you move? The answer depends on the type of stretching.
How Should You Stretch Before a Workout? Static vs. Dynamic
There are two main categories of stretching:
Static Stretching
This is what most people imagine when they hear “stretch”: holding a position, like reaching for your toes.
Research shows static stretching can improve flexibility over time if practiced consistently. But right before a workout, it’s not doing you any favors. In fact, static stretching has been shown to:
Reduce speed and strength temporarily (muscles lose some of their explosive ability immediately after a static stretch).
Delay optimal muscle activation (by holding a muscle in an elongated position, you’re essentially telling it to “relax”, not the message you want before explosive, controlled effort).
Static stretching is actually best saved for after your workout, when your muscles are warm and pliable. That’s the perfect time to improve flexibility and aid recovery.
Dynamic Stretching
Dynamic stretching, on the other hand, is a different story. Instead of holding a still position, dynamic stretches involve controlled, repeated movements that mimic the activity you’re about to do. Think walking lunges or arm circles.
Dynamic stretching has been proven to:
Increase blood flow to working muscles
Raise body temperature
Enhance joint mobility and range of motion
Improve strength, power, endurance, speed, and agility when used as part of a warm-up
In other words, dynamic stretching can be performance-enhancing.
Why Dynamic Stretching Works
Dynamic warm-ups prepare your body the way athletes prepare for a game: by gradually increasing intensity and priming the muscles and nervous system for what’s ahead. When you do movements similar to what you’ll perform in class, your body rehearses the patterns.
For example, before a [solidcore] class, a dynamic warm-up could include:
Cat-cows or spinal rotations (for planks and extensions)
Large arm circles (for pressing and pulling movements)
By the time you hit your first exercise on the [solidcore] machine, your body is warm, loose, and ready to use its muscles.
So, before your workout, skip the static “holding”-type stretches and opt for dynamic, movement-based warm-ups to activate your muscles.
After your workout, when your muscles are tired, perform static stretching to reduce tightness.
Ready to put this into practice? Book your next class!
Busting More Stretching Myths
Because stretching has been treated as the cure-all of fitness for so long, let’s tackle a few more common misconceptions:
“If I don’t stretch before, I’ll cramp.”
Cramps are more about hydration and electrolytes than a lack of stretching.“Stretching will prevent soreness.”
Stretching may feel good, but delayed onset muscle soreness comes from micro-damage to muscle fibers after challenging effort. Stretching doesn’t prevent it, though post-workout stretching can ease discomfort.“The more flexible I am, the less I’ll get injured.”
Flexibility helps, but it’s not the golden ticket. Strength and balance are just as important. Hyper-flexibility without strength can actually increase injury risk. Mobility matters too. That's your ability to control your range of motion, which becomes more important the more flexible you are.
What This Means for Your Next [solidcore] Class
At [solidcore], every class is designed to challenge your muscles safely and effectively. That means:
You don’t need to spend 10 minutes stretching before class to protect yourself (it’s better to save ten minutes afterward to stretch).
What matters most is arriving hydrated, rested, and ready to focus.
If you like to move before class, stick with dynamic stretching that mimics what you’ll do on the machine.
At [solidcore], we’re committed to helping you train smarter with science-backed strategies. Remember: one of the best injury-prevention tools is consistency. Training regularly with proper form builds resilience in your muscles, joints, and connective tissue and will help you more than any stretch.
Ready to feel the difference? Find a [solidcore] studio near you.