Why Strength Training Improves Flexibility (When Done Right)
By Zero Point One Physical Therapy — Performance Physical Therapy in NoMad NYC
It’s one of the most persistent myths in health and fitness:
"Lifting weights makes you tight."
But here’s the truth: When properly programmed, strength training can actually increase your flexibility. Not only that—it can improve your control and strength at your end ranges, giving you access to mobility that is functional, resilient, and more durable over time.
At Zero Point One, a performance physical therapy clinic based in NoMad, NYC, we’ve been educating our patients and clients on this for years. If you’re lifting properly, you're not sacrificing flexibility—you're building it.
What the Latest Research Says
A recent 2024 systematic review and meta-analysis published in PLOS One compared the effects of strength training and static stretching on flexibility. The findings were clear:
Strength training is just as effective as static stretching for improving range of motion (ROM). (Reference: Afonso et al., 2024, PLOS One)
The review included 55 studies and over 2,500 participants. Across diverse age groups and training backgrounds, strength training improved flexibility similarly to traditional stretching protocols.
Why Does Strength Training Increase Flexibility?
Contrary to the old dogma, flexibility isn’t about passive length alone. It’s about:
Strength at length: Building capacity in stretched positions
Control through range: Actively owning joint positions
Neuromuscular adaptations: Teaching the nervous system that it’s safe to access those ranges
When you train a muscle through its full range of motion under load, you're developing usable flexibility—not just the ability to hang in a stretch.
This aligns with our clinical approach: flexibility is strength and control at end range.
The Role of Load, Intensity, and Range
Let’s be clear: not all lifting is created equal.
Heavy, maximal loads often require partial ranges of motion (think: powerlifting or 1RMs). These serve a purpose—developing maximal force production in specific positions.
Moderate loads through full range of motion (e.g., front-foot elevated split squats, deep goblet squats, controlled Jefferson curls) are what drive flexibility gains.
By training with intention across a spectrum of loading and range demands, you train different physical qualities:
Strength in foundational positions
Mobility in lengthened positions
Control in transitional ranges
How We Apply This at Zero Point One
In our NoMad NYC clinic, we routinely work with active adults, athletes, and professionals who’ve been told to ‘just stretch more.’ But stretching alone isn’t enough—our patients see the biggest gains in flexibility through our performance physical therapy NYC approach that integrates strength training with mobility development.
For example:
Instead of long passive hamstring stretches, we use Romanian deadlifts with a tempo.
Instead of banded shoulder stretches, we use controlled kettlebell arm bars and bottoms-up carries.
This doesn’t mean stretching is useless. It means there’s more than one way to achieve flexibility, and strength training often provides more long-term benefit because it integrates flexibility with function.
Who Needs to Hear This?
This message is especially important for:
Athletes afraid that lifting will make them less mobile
Pilates and yoga goers who feel strong but get injured under load
Adults with joint stiffness who’ve been told to stretch more, not move better
At Zero Point One Physical Therapy in NoMad NYC, we’re here to shift that narrative. Our goal isn’t just pain relief. It’s to build a body that can move well, lift well, and adapt across all ranges.
Final Takeaways
Strength training does not make you tight—if anything, it improves flexibility.
Flexibility is not just passive range, but active control through that range.
Load and intention matter: train at various ranges and intensities to build a more adaptable body.
Stretching has its place, but it shouldn’t be your only tool for increasing mobility.
If you’re looking for personalized, results-driven physical therapy in NYC—especially in the NoMad area—our team is here to help you move better, feel stronger, and reclaim your flexibility through progressive, fitness-forward care.