Training · Moderate evidence
Warm-up and stretching
Warming up improves performance in most cases; prolonged static stretching before training can reduce strength and power, whereas dynamic stretching does not impair performance.
Systematic review with meta-analysis and position stand · 2 sources · 2 min
What the studies show
- Warming up improved performance across most analyzed comparisons.
- Prolonged static stretching before exertion caused small reductions in strength and power.
- Dynamic stretching did not impair performance and may help.
How Letz applies it
The guided session starts with warm-up sets of the specific exercise; static stretching is saved for the end of the workout or mobility days.
Who it applies to
Healthy adults before resistance training, power training, or running.
Limits
The ideal warm-up is exercise-specific; brief static stretching followed by dynamic activity has a negligible effect.
Sources
- Fradkin, Zazryn & Smoliga, Journal of Strength and Conditioning Research, 2010 DOI 10.1519/JSC.0b013e3181c643a0
- Behm et al., Applied Physiology, Nutrition, and Metabolism, 2016 DOI 10.1139/apnm-2015-0235
More in Training
- Resistance Training, Strength, and HypertrophyVarious training prescriptions improve strength and hypertrophy; heavier loads favor strength, and multiple sets favor hypertrophy.
- Weekly Volume: Sets per Muscle GroupMore weekly sets per muscle produce greater hypertrophy, with diminishing returns; for strength, moderate volumes already capture most of the gains.
- Frequency: training each muscle at least twice per weekTraining a muscle group twice a week is superior to once for hypertrophy; for strength, higher frequency helps primarily because it distributes volume more effectively.
- Load and rep rangeLight and heavy loads produce similar hypertrophy when sets are taken close to failure; heavy loads are superior for maximizing strength gains.