By Lori Miller, B.S.

Many misconceptions and stereotypes still exist regarding the relationship between strength training and flexibility. Many believe that strength gains limit flexibility. However, the belief that strength training causes a “muscle-bound” condition is false. The size of a person‘s muscle does not necessarily correlate with decreased flexibility. Strength training, if done properly, can actually increase flexibility.

There are three key principles in developing flexibility through strength training.

• Work the muscle group through a full range of motion (ROM).

• Work opposing muscle groups, such as the biceps and triceps, proportionally. For example, a person with large, strong biceps and weak triceps may experience tightness when stretching the biceps.

• Incorporate a gradual emphasis on the lowering phase of the lift, called the eccentric contraction, into your strength training program. Eccentric contractions produce more stress in the working muscle fibers, producing a greater stretch and enhancing flexibility.

For best results, consult with a certified trainer to determine the appropriate strengthening exercises, weight progression and sequence of exercises for you. An exercise professional can help ensure you utilize full ROM and train opposing muscle groups evenly to increase the strength, endurance and flexibility of your muscles.

For additional information please contact NIFS at 317.274.3432 or visit our Web site at www.nifs.org.