Static vs. Dynamic Stretching: Which Should You Do Before a Workout?

Ever found yourself at the gym, mid-warm-up, wondering if you're doing it right? You see someone holding a deep hamstring stretch for 30 seconds, while the person next to them is doing high knees like they're late for a bus. So which is it: static or dynamic stretching before a workout?

Let’s break it down.

What’s the Difference?

Static stretching involves holding a muscle in a lengthened position for a period of time, usually 15-60 seconds. Think toe touches, triceps stretches, or pulling your heel to your glute.

Dynamic stretching, on the other hand, means moving through a range of motion repeatedly and with control. Picture leg swings, arm circles, or walking lunges. These stretches mimic the activity you’re about to do and gradually increase heart rate and mobility.

Why Static Stretching Before a Workout Might Not Be the Move

Here’s the deal: multiple studies have shown that prolonged static stretching before a workout can temporarily reduce strength and power output (Behm et al., 2001). If you're about to lift heavy, sprint, or crush a high-intensity session, holding long stretches might leave your muscles too chilled out.

That doesn’t mean static stretching is bad — it's great for flexibility and winding down after a workout. But before training? It could be holding you back.

The Case for Dynamic Stretching

Dynamic warm-ups prepare your muscles, joints, and nervous system for the work ahead. They improve range of motion while ramping up your core temperature and blood flow.

Let’s say you’re getting ready for squats. Some bodyweight lunges, leg swings, and hip openers are going to be far more effective than holding a seated hamstring stretch. You're teaching your body to move, not just to be bendy.

Dynamic movements also activate the muscle groups you'll be using, which can improve performance and reduce the risk of injury. It’s like switching your brain and body from "idle" to "game on."

Can You Ever Do Both?

Absolutely. Here's a solid pre-workout flow:

1. General warm-up: 3-5 minutes of light cardio to get the blood moving.

2. Dynamic stretching: 5-10 minutes of movements that mimic your training.

3. Static stretching (optional): Brief holds for tight areas — think 10-15 seconds max, more for activation than relaxation.

Save your long-hold static stretches for after your workout or during a dedicated mobility session.

So... What Should You Do?

If your goal is performance, strength, or athletic movement, dynamic stretching is the warm-up king. It gets you mobile, fired up, and ready to go.

Static stretching has its place — just not before you deadlift 300 pounds or hit a sprint. Respect the science, warm up with intention, and move with purpose.

TL;DR:

• Static stretching = best for post-workout or chill sessions.

• Dynamic stretching = best for pre-workout performance.

Train smart, warm up smarter.

Sources:

• Behm, D. G., et al. (2001). "Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals." Applied Physiology, Nutrition, and Metabolism.

• Simic, L., et al. (2013). "Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review." Scandinavian Journal of Medicine & Science in Sports.