13.4 What are the Benefits of Flexibility and Strength Training?

The Benefits of Flexibility

Stretching and lengthening muscles allows our bodies to more easily achieve its full range of motion. Not only can this help improve athletic performance, flexibility improves our functional activities of bending, reaching, and stooping, among others, which in turn helps us perform common activities of daily living, such as moving furniture, carrying laundry, groceries, a heavy bag, or a child (Harvard Health, n.d.).

Good flexibility is particularly useful in preventing lower back pain and injury, other types of injuries, and joint problems, like arthritis. Stretching reduces the tightening and shortening of tissues, and thus can help reduce aches and pains experienced after exercise. Other benefits include improved posture and balance, relaxation, and reduced muscle soreness from other forms of exercise, such as resistance training (American Council on Exercise, 2014).

The Benefits of Muscular Strength and Endurance Activities

Muscles make up about 40% of our body mass. Engaging in regular resistance training during early adulthood helps build up a larger reserve of muscle, and continuing after age 30 prevents muscle and nerve degeneration associated with aging and helps maintain motor nerve connections that help us perform quick, powerful movements. Resistance training also helps build and preserve bone mass, reduce the risk of arthritis and osteoporosis, and reduce the likelihood of injury and back pain. In one study, researchers found that strength training reduced the risk of death from any cause by 23% (Stamatakis et al., 2018).

Both muscular strength and endurance contribute to posture, prevent lower back pain and injury during emergency situations, and enhance physical performance in normal daily function, as well as sports and other leisure activities. Everyone can benefit from resistance training. Research has shown that even 90-year-olds experience increased strength, mobility, and neuromuscular function as a result of resistance training activities (Fiatarone et al., 1990; Aagaard et al., 2010).