Strength and flexibility are often placed in separate boxes. The evidence suggests that this division can be too rigid: resistance training can also change range of motion. That is useful for people who want a manageable routine rather than a separate programme for every goal.

What the research found

A systematic review and meta-analysis found that resistance training could improve joint range of motion. Effects with external loads were broadly comparable to stretching in the available comparisons, while a bodyweight-only subgroup did not show a clear benefit. [1]

Changes in measured range of motion do not establish injury prevention or resolve every mobility limitation. Exercise selection and the movements tested matter.

Choose movements deliberately

Use exercises and ranges you can control, and progress according to your abilities. Do not force painful positions to imitate a flexibility result. The review supports considering strength work as part of mobility planning, while leaving room for targeted stretching when it suits the goal.

Putting it into perspective

Someone may begin strength training expecting it to reduce flexibility, yet the review found improvements in range of motion in several contexts. That finding opens a useful conversation about exercise choice. It does not mean every movement trains every range, or that discomfort should be ignored in pursuit of a number.