If you’re over 50 and thinking about getting stronger, more mobile, and staying active, you’ve probably asked this question:
👉 “Should I stretch?”
I get asked this all the time—by members at Core Principles Personal Training in Stamford, by friends, and by people thinking about getting started with strength training.
And I’ll tell you my bias upfront: We don’t spend time stretching at Core Principles.
Not because stretching is bad—but because it’s simply not the best way to get what our members want: strength, flexibility, mobility, and longevity.
Now, if you love stretching and it feels good to you, keep doing it! But if you’re stretching because you think it’s the best way to stay flexible as you age… you might be surprised at what the research actually says.
What the Science Says: Is Strength Training Better Than Stretching?
For years, we’ve been told that stretching is essential for staying flexible—especially as we get older.
But is that really true?
If you’re in your 50s, 60s, or beyond and live here in Stamford, CT, you probably care about staying strong, moving well, and feeling great. Let’s break down what’s actually proven to work best.
1. Strength Training Increases Flexibility—Without Stretching
Most people assume flexibility comes only from stretching. But strength training through a full range of motion improves flexibility just as much—if not more—than traditional stretching.
📌 Key Research Findings:
✅ A study in the Journal of Strength & Conditioning Research found that strength training improved flexibility just as effectively as static stretching (Favro et al., 2022).
✅ As muscles get stronger, they allow for better control over movement, which increases joint mobility.
✅ Some studies show that stretching alone may not be enough to prevent stiffness from aging.
🔹 Bottom Line: Stretching works, but strength training does more—it builds flexibility and strength at the same time.
2. Strength Training Improves Joint Health and Mobility
Here’s something most people don’t realize: stretching only lengthens muscles—but it does nothing to strengthen your joints.
Strength training, on the other hand, strengthens ligaments and tendons, which is key for joint stability and long-term mobility.
📌 Key Research Findings:
✅ A 2023 study in Sports Medicine found that resistance training improved joint range of motion and reduced stiffness in older adults (Alizadeh et al., 2023).
✅ Strength training exercises like squats, lunges, and presses improved flexibility more than stretching alone (Zhou et al., 2019).
💡 Why it Works: Strength training puts gentle, controlled stress on joints, encouraging them to become stronger and more mobile. Stretching doesn’t do this—it only provides a temporary increase in flexibility.
3. Strength Training Helps Prevent Falls and Injuries
Falls are one of the biggest risks as we age. But most people don’t realize that falls aren’t just about balance—they’re about strength.
📌 Key Research Findings:
✅ Strength training reduces fall risk by improving lower-body flexibility, stability, and coordination (Behm et al., 2023).
✅ Stretching alone doesn’t improve muscle control or balance, making it less effective at preventing falls.
💡 Why it Works: Strength training forces your muscles to engage while in motion, creating functional flexibility that helps with real-life movements like:
✔ Walking up and down stairs
✔ Getting out of a chair
✔ Reaching for something on a high shelf
4. Strength Training Builds Muscle and Bone (Stretching Doesn’t)
One of the biggest risks as we age? Losing muscle and bone density.
Stretching doesn’t help with either of these—but strength training does.
📌 Key Research Findings:
✅ A long-term study found that older adults who did strength training improved flexibility, strength, and balance better than those who only stretched (Seco et al., 2013).
✅ Strength training stimulates bone growth, reducing the risk of osteoporosis.
💡 Why it Works: Strength training keeps your body strong and mobile—without needing extra stretching.
5. Strength Training Saves Time (and Gives More Benefits)
Most people over 50 have limited time to work out.
So if you could improve flexibility, mobility, strength, and balance all at once—instead of spending extra time stretching—wouldn’t that make more sense?
📌 Key Research Findings:
✅ A 2023 study found that stretching alone provided limited flexibility improvements, while resistance training improved range of motion, strength, and balance (Rosenfeldt et al., 2024).
✅ Stretching requires long hold times to be effective, while strength training builds flexibility faster through movement.
💡 Why it Works: Instead of spending 30 minutes stretching, a 30-minute strength workout gives you strength, flexibility, balance, and mobility in one session.
So What Should You Do?
✔ If stretching feels good to you—go for it! But don’t expect it to improve your strength, balance, or joint health.
✔ If you care about staying strong, flexible, and injury-free, focus on strength training.
✔ If you’re not sure how to get started without getting injured or overwhelmed, we can help.
Want a Simple Strength Plan You Can Do at Home?
If you want to get started but aren’t sure where to begin, we’ve got you covered.
🎥 Get our “Strength Training Essentials” video (FREE!)
📩 Text us “Strength” and we’ll send it straight to you!
Special Valentine’s Week Offer ❤️
💪 For This Week Only → Our 14-Day “Live Long and Strong Kickstart” is 2-for-1!
That means you and a partner (friend, spouse, family member, colleague—anyone!) can train for the price of one.
📅 But it’s only available this week! Text “2 for 1” to 203 408 9504 and we’ll get you all the details
