Study type: Meta-analysisConfidence: High

Pre-Exercise Static Stretching and Maximal Strength/Power: A Meta-Analysis of 104 Studies

Simic L, Sarabon N, Markovic G

Year2013

JournalScandinavian Journal of Medicine & Science in Sports

AuthorsSimic L, Sarabon N, Markovic G

High-confidence evidence from multiple solid studies

Summary

A meta-analysis pooling 104 studies on the acute effect of pre-exercise static stretching on maximal strength and power. Maximal strength dropped by about 5%, with the impairment dependent on hold duration. The authors advise against static stretching alone as a warm-up.

Source (read the original)

View source

DOI: 10.1111/j.1600-0838.2012.01444.x

Key Findings

Key findings

Key point

1
Pre-exercise static stretching reduced maximal strength by −5.4% on average (95% CI −6.6 to −4.2), power by −1.9%, and explosive performance by −2.0%
2
The impairment depended on hold duration, being minimal at ≤45 seconds
3
Effect sizes were independent of age, sex and fitness level
4
The authors conclude that static stretching alone should be avoided as a warm-up

Related Research

Related research

Review

Stretch Duration and Performance Impairment: A Systematic Review of 106 Studies

Medicine & Science in Sports & Exercise, 2012

A systematic review of 106 studies clarifying how static-stretch-induced performance loss depends on hold duration. Impairment is largely confined to holds of ≥60 seconds; short-duration stretching before exercise barely affects maximal performance.

View study details

Articles featuring this study

Research vs Bro-science
Should You Never Static Stretch Before Training? Myth vs Research
'Static stretching before training kills your strength, so don't do it' vs 'you should stretch to prevent injury' — opinions on warm-up stretching are split. Should you really avoid static stretching (slow, held stretches without bouncing) before exercise? We look at the research from three angles: injury prevention, strength, and flexibility. This topic includes a round where the common belief is partly right.
Hirotsugu Yoshimura

Last checked: 2026-07-06