Time is limited, and a long list of “essential” extras can make training harder to maintain. If improved range of motion is your goal, it is worth asking what your existing strength work already contributes before adding another routine automatically.

The evidence in context

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.

Start with the movement you want to improve

Identify a specific limitation rather than chasing a general label of being flexible. Consider whether your programme trains that movement through a comfortable, controlled range. The evidence does not make stretching obsolete; it gives you another option for designing a routine around the actual task.

Putting it into perspective

If the goal is to move more comfortably in a particular position, an entire generic flexibility routine may be more than you need to start assessing the issue. Ask which movements relate to the task. The review offers another training option without eliminating the need to consider the individual limitation.