Can Stretching Make Muscles Stronger and Bigger Like Lifting Weights?
Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Static stretching increased muscle strength and size as much as traditional weight training.
Most people believe muscle growth only happens through active resistance like lifting. This study shows passive tension from stretching works too—challenging decades of fitness dogma.
Practical Takeaways
Try 15 minutes of deep, supervised chest stretching 4 times a week to improve strength and shoulder mobility—if you can access the right equipment.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Static stretching increased muscle strength and size as much as traditional weight training.
Most people believe muscle growth only happens through active resistance like lifting. This study shows passive tension from stretching works too—challenging decades of fitness dogma.
Practical Takeaways
Try 15 minutes of deep, supervised chest stretching 4 times a week to improve strength and shoulder mobility—if you can access the right equipment.
Publication
Journal
European Journal of Applied Physiology
Year
2024
Authors
Tim Wohlann, K. Warneke, Vincent Kalder, D. Behm, Tobias Schmidt, S. Schiemann
Related Content
Claims (6)
You can grow muscle not just by lifting weights, but also by stretching—just as long as the muscle feels enough tension, no matter how it's created.
If you're someone who exercises regularly, doing chest workouts 3 times a week for 8 weeks might make your chest muscles about 10% stronger, but it won’t change how far you can move your shoulders.
Stretching your chest muscles for 15 minutes, 4 times a week for 8 weeks, might build muscle just as much as lifting weights — studies say it could increase muscle thickness by around 6%.
Stretching your chest muscles regularly might make them stronger—almost as much as lifting weights does—if you do it for 15 minutes, 4 times a week for two months.
If you stretch your chest muscles regularly for about 15 minutes, 4 times a week, for 8 weeks, you’ll likely get more shoulder flexibility—more than if you just did strength training.