Both static stretching and traditional weightlifting can build muscle and strength, but lifting weights gets you better results in less time. Because of this, weightlifting is generally recommended for most people, while stretching is better suited for those who can't handle heavy weights.

Holding stretches for a few weeks in a row can actually make your muscles a little stronger and bigger, even if you don't do traditional weightlifting. This happens because keeping the muscle under tension for a long time signals it to adapt and grow.

Doing a lot of long static stretches can actually build up and strengthen your calf muscles just as much as traditional weightlifting. It means stretching isn't just for flexibility—it can also help you get stronger and bigger muscles.

Doing long static stretches or heavy weightlifting both help your ankles move more freely compared to doing nothing. In fact, lifting weights through a full range of motion can make your joints just as flexible as dedicated stretching, while also building muscle at the same time.

Adding long static stretches to your regular weightlifting routine might help competitive bodybuilders build stronger calf muscles. Over three months, this extra stretching could boost their leg strength by about 11%, making it a useful addition to their normal workout plan.

Doing static stretches for an hour every day for six weeks can actually build muscle in your calf, just as effectively as traditional weightlifting. This means that if you're looking to increase calf size, long stretching sessions might work just as well as lifting weights.