As we get older, it’s common to feel a little less mobile and a lot stiffer. The common advice is always to stretch—but does it actually deliver the results we’re after, or are there better alternatives?

Stretching is widely believed to improve flexibility, prevent injuries, boost performance, reduce soreness, and serve as the go-to for warm-ups and cool-downs. But when we look at the research, the evidence is mixed. Could we be putting too much emphasis on stretching for these outcomes?

The Physio Network has reviewed the short- and long-term effects of stretching, and here’s what they found:

Range of Motion: Two stretches of 5–30 seconds can improve flexibility in the short term. For lasting results, however, you’d need 2–3 sets of 30 seconds to 2 minutes each.

Strength: Stretching can temporarily reduce strength and power, though long-term practice (over 15 minutes daily) may bring small improvements.

Muscle Growth (Hypertrophy): No short-term effect, but with consistent daily stretching beyond 15 minutes, small gains can be seen. This however isn’t as time efficient as resistance training but could be a good alternative for someone who doesn’t want to resistance train.

Injury Prevention: Surprisingly, stretching shows no meaningful impact on injury risk. In fact resistance training offers broader protection against injuries.

Stiffness: Regular static stretching (at least 5 times per week) can reduce stiffness in both the short and long term.

Posture: No clear evidence it improves posture.

Recovery: No measurable effect on muscle recovery. However some will still prefer post exercise stretching and there is no harm in this.

Cardiovascular Health: More than 7 minutes of stretching, at least 5 times per week, may improve markers like blood pressure and heart rate variability.

So while stretching isn’t a magic fix, it does offer some benefits. The challenge is the time and consistency required to see real results.

Here’s something you might not realise: a well-executed strength exercise naturally takes a muscle through a stretch, a static hold, and a contraction. This is why resistance training is often considered the best “all-in-one” option, for strength, flexibility, and injury prevention.

So, should you stretch?

In my opinion, yes—but with purpose. Focus on areas where your range of motion is limited, then follow stretching with strength exercises to help maintain that new range.

By combining targeted stretching with resistance training, you’ll build stronger muscles, greater flexibility, better posture, and a more resilient body ready to handle life’s demands. 

If you want to do more than just loosen up, if our oal is to move better, get sronger and keep your body resilient as you get older; then resistence training, combined with the right mobility work, is the most effective approach.