Can lifting improve flexibility?

Two questions about the same movement

Flexibility concerns the range available at a joint. Strength concerns producing force. They describe different qualities; improving one does not automatically prove improvement in the other.

A strength exercise also takes place through a movement range. That is why a programme can train force production while giving you repeated practice moving through an appropriate range.

Keep the question specific: which movement do you want to learn? A toe-touch result does not describe every joint or decide the setup for every gym exercise. Start with the actual task rather than a whole-body label such as “too stiff”.

Evidence: [1] [2] [3]

What the studies support

A 2023 review included 55 studies in healthy participants. Resistance training with external loads improved range of motion overall. Comparisons with stretch training did not detect a significant difference in improvement; that is not proof that the methods are identical for every person or goal.

A separate review published in the March 2025 issue examined 36 studies involving 1,469 healthy adults. It also found an average flexibility improvement with resistance training. However, no included study had an overall low risk of bias, and results varied substantially.

These reviews overlap in the research they examine; do not add their study counts together. They support a useful possibility, not a promise to touch your toes by a deadline. They also do not establish that lifting treats a painful or restricted joint.

Evidence: [1] [2]

A first-visit example: agree on the task

For illustration, our beginner wants to learn a squat pattern. Rather than copy the deepest squat on her phone, she could ask for a suitable starting version and have its setup checked. A trainer might use a stable bench as a clear target while reviewing a bodyweight practice attempt. This is a teaching scenario, not a squat prescription or technique demonstration.

Suppose the agreed practice uses a particular bench height and a comfortable, controlled movement. Her note could say: “Bodyweight squat practice; this bench; controlled range agreed today.” If she cannot control the return, the useful next step is a setup or difficulty review—not forcing a lower target. Stop an exercise that causes pain.

At the next visit, bring that note. If the target height, support or movement range changes, record the change before comparing repetitions or adding resistance. A lower target and a heavier weight are different changes; neither needs to be won in the same session.

Evidence: [3]

Where stretching still fits

Stretching remains an option for a particular flexibility goal, an activity you enjoy or a plan agreed with a qualified professional. NHS guidance presents flexibility work alongside strength and balance routines. The evidence above is a reason to avoid a false either/or choice, not a reason to delete someone’s stretching plan.

Preparing for today’s lifting and improving movement range over weeks are also different questions. Keep an appropriate warm-up and movement practice; the linked warm-up guide explains that job. If pain, a known condition or a persistent restriction affects movement, seek suitable healthcare advice rather than trying to stretch or load through it.

Evidence: [1] [3] [4]

Bring one useful question to IMFIT

At IMFIT Madhapur, Angadh includes individual free-weight and movement practice with shared-floor trainer demonstrations and corrections. Dedicated one-to-one PT is separate. Ask which starting movement and range suit what you want to learn; this is a training discussion, not a promised flexibility treatment.

Our imagined beginner can pack her shoes and bring one question: “Can we check a suitable squat starting point, and what should I record for next time?” The useful next choice is a reviewed task—not another evening trying to pass the phone’s entrance exam. Sunday is closed; the team confirms visits after an enquiry.

Evidence: [5] [6]

Questions people ask

Do these findings apply to every bodyweight routine?

The 2023 review’s bodyweight-only subgroup did not show a clear range-of-motion improvement. That is not proof such training never helps; it limits what this review can claim about any routine. Look at the specific movement rather than expecting the label “bodyweight” to predict its effect.

Evidence: [1]

Should I buy heavier weights to become more flexible?

No study average selects your starting load. Choose resistance you can control with appropriate technique and guidance. The reviews do not justify increasing weight just to chase a flexibility result.

Evidence: [1] [2] [3]

Build your next step

• Prepare for the movement you plan to do ↗
• Choose a manageable starting resistance ↗
• Keep a useful training record ↗