Are stretches good for muscle growth?

I used to always stretch before working out—until I heard that stretching can destroy muscle growth. That sounded crazy because I thought stretching was supposed to prevent injuries, not hurt my progress. I had heard of static and dynamic stretching, but I never really knew when to do them. Turns out, both improve flexibility and mobility, but they serve different purposes and can affect your muscles in very different ways.

Static stretching is when you hold a position for 20 to 60 seconds without movement—like sitting and reaching for your toes to stretch your hamstrings. It’s great for improving flexibility and helping your muscles relax, which makes it ideal after a workout. But here’s the catch—doing static stretching before lifting can actually reduce your strength and explosiveness, making you feel weaker during your session.

Dynamic stretching, on the other hand, is all about movement. Instead of holding a position, you’re flowing through a full range of motion, like leg swings, arm circles, and walking lunges. This type of stretching wakes up your muscles, boosts blood flow, and improves mobility, making it the best way to warm up before lifting. It preps your body for action, helping you move better and reducing the risk of injuries.

So, if you want to lift heavier, stay injury-free, and maximize muscle growth, do dynamic stretching before your workout to get your body ready, and save static stretching for after to improve flexibility and help your muscles recover.