Can an Hour of Daily Stretching Build Muscle Like Weights?
Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
One hour of daily static stretching produced the exact same muscle thickness and strength gains as conventional hypertrophy training.
Contradicts decades of exercise science that heavily emphasize progressive overload and heavy mechanical loading for hypertrophy.
Practical Takeaways
Use prolonged static stretching as a supplementary tool for flexibility and rehab, but rely on resistance training for time-efficient muscle building.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
One hour of daily static stretching produced the exact same muscle thickness and strength gains as conventional hypertrophy training.
Contradicts decades of exercise science that heavily emphasize progressive overload and heavy mechanical loading for hypertrophy.
Practical Takeaways
Use prolonged static stretching as a supplementary tool for flexibility and rehab, but rely on resistance training for time-efficient muscle building.
Publication
Journal
European Journal of Applied Physiology
Year
2023
Authors
K. Warneke, K. Wirth, M. Keiner, L. Lohmann, M. Hillebrecht, Anna Brinkmann, Tim Wohlann, S. Schiemann
Related Content
Claims (5)
Holding a stretch for a long time might build muscle and strength in your calves by triggering the same biological signals that weightlifting does. Researchers think this happens because the stretch creates tension that activates growth pathways in your muscles, though we haven't directly proven this in humans yet.
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.
Spending an hour a day stretching your calves can make your ankles more flexible, giving you the same mobility benefits as doing heavy leg workouts for six weeks.
Doing one hour of static stretching every day for six weeks might make your calf muscles significantly stronger. In fact, the strength gains could be similar to those from traditional muscle-building workouts that only take 15 minutes three times a week.
If you want bigger, stronger calves, lifting weights is much faster than just stretching. You only need about 45 minutes a week with weights to get the same results that would take over seven hours of stretching.