Resistance training (weightlifting) is underestimated for improving flexibility and is just as effective as traditional stretching for increasing range of motion.

noli's read

This advice is supported by several recent systematic reviews and meta-analyses (notably Afonso et al., 2021; Alizadeh et al., 2023) that compare resistance training (RT) and static stretching (SS). Research effectively indicates that regular strength training, when performed through a full range of motion, produces flexibility gains comparable to those obtained through conventional stretching. The statement regarding the ineffectiveness of bodyweight exercises for these specific gains is an interesting nuance, although evidence more broadly suggests that external load helps optimize structural and neurological adaptations. This is not an exaggeration, but rather a paradigm shift: strength training is not just for power or muscle size; it is an effective tool for mobility. It is important to note, however, that the studies are often heterogeneous, which makes direct comparisons complex, although the overall conclusion remains robust.

the sources

1. 1Weppler CH, Magnusson SP 2010
2. 2Behm DG, Blazevich AJ, Kay AD, McHugh M 2015