Many make this mistake before a workout, and it could hurt the results

We all know the moment: you arrive at the gym, change into sportswear, and stand before the machines wondering how to start your workout. Should you head straight to the treadmill and lift weights, or stop for a few minutes of stretching? For years, the answer seemed obvious, but today opinions are divided. In the past, stretching before a workout was considered mandatory, but now some claim it might even impair performance. In practice, the truth lies in the middle, and everything depends on the type of stretch and its purpose.

The main advantage of stretching before a workout is a temporary improvement in the range of motion, which allows for more efficient exercise execution. For example, if you have difficulty performing a deep squat, the reason might be limited ankle flexibility. In such a case, a short stretch for the calf muscles and the Achilles tendon can significantly improve the quality of movement. Although this effect is temporary, it is quite sufficient to assist during the workout itself. In the long run, a regular combination of stretching and flexibility exercises—preferably after the workout or in a dedicated session—can improve your range of motion permanently.

However, it is important to know that not every stretch is suitable before every workout. Deep and prolonged stretches of muscles that are about to work under high load might temporarily reduce the power they are capable of producing. Therefore, before the workout, it is better to settle for short and focused stretches for the areas that need it, while long full-body stretches are best left for the end of the session, when the muscles are already warm.

Another myth worth addressing is the connection between stretching and injury prevention. Despite common belief, studies have not found that stretching before a workout significantly reduces the risk of injury. Therefore, if the only reason you dedicate time to it is the desire to avoid injury, you can skip it without concern and invest that time in a higher-quality warm-up.

It is also important to remember that stretching is not a substitute for a warm-up. The most effective way to prepare the body for exertion is through dynamic stretching and active movements that raise the heart rate and pump blood to the muscles. Light running, high knees, butt kicks, or a sequence of yoga movements like the "Sun Salutation" are excellent options. In addition, it is worth adapting the warm-up to the nature of the workout: before overhead presses, it is recommended to prepare the shoulders, and before squats, to work on the ankles, calves, and thighs. Conversely, in certain workouts, such as bench press and bicep curls, there might be no need for stretching at all.

Bottom line, preparing the body for a workout does not have to become a long and complicated ritual. A few minutes of proper warm-up, focused stretches as needed, and adaptation to the type of workout will help you train more efficiently and safely. Listening to your body and choosing the right movements before each session will help you get the most out of every visit to the gym—without wasting unnecessary time.