Heavy Lifting & Flexibility

I use a foam roller and do some stretching before and after every workout. I follow Strong Curves, and the stretching and warmups are pretty extensive. I am finding that my flexibility has improved and I seem to be less prone to injuries than I have been In the past. Strong Curves is heavy lifting with an emphasis on glute strength.

My mobility and flexibility has improved as a result of heavy weight lifting. Granted, I'm defining mobility in the confines which I need to be mobile/flexible. My shoulder mobility has improved from bench pressing. Mobility in my lower back and hamstrings has improved significantly from squatting and deadlifting and so has my hip mobility.

Before I started squatting and deadlifting (about 1 year into lifting with a combination of DB's and machines doing mostly isolation work before I knew what I was doing) I couldn't even come close to touching my toes stiff legged (barely past my knees) and now I can, without any direct flexibility training. Just a result of heavy lifting.

Pure anecdote, I know.

Lifting weights shouldn't have anything to do with losing flexibility.

https://www.youtube.com/watch?v=BSf1BFRcdxo

At first I didn't find my flexibility was affected but it is definitely getting to that stage now so I am just doing more stretches and focusing more on warming up and it seems to be working!

Lifting weights can reduce flexibility if you don’t put in time to maintain it. Where it usually happens is when you’re not using full range of motion, or have movement patterns that emphasize one side of a force pair (e.g., over developing quads over hamstrings). Have a good self-myofascial release/stretching program and stick to it.

A friend at the gym is a competitive pole dancer and lifts regularly, she hasn't had flexibility issues but has had some problems with her shoulders.

@ar9179 Hey, I've started 5x5 just this morning. Want to share your results you've had until now?

MalineVD wrote: »

@ar9179 Hey, I've started 5x5 just this morning. Want to share your results you've had until now?

Hmmm, I'm still pretty pudgy so the muscle definition has a nice layer over it! I started at the weights prescribed for the newbie and completed the following. I'm 5'3" and do it 2x a week, start date 2/10. My deficit kinda wrecks my progression. Can't wait until maintenance!

Squat 100
OHP 65 failing last rep on sets 3&4
DL 165 1x4
BP 80 lbs but failing on last reps after the first set
Row 80 lbs 5x5

I've lost 27 lbs since 12/31 but didn't see much improvement with how I looked until after starting SL. The inches have been melting off like magic. Went from tight 18 in Dec to 16. After starting SL, have gone down to 14 and some 12s...I'm short-waisted and apple shaped when I gain so waist bands are my nemesis. I do have a size 12 dress that fits fine except for the boobs...very tight in the chest.
I've found that I can fit in sizes that I wore when I weighed much less. That. Is. Awesome.

I have always been very flexible, but I found myself becoming tight and stiff after lifting. The stiffness would impede my flexibility. I started taking yoga. Just once a week. This has made a world of a difference.

During yoga today, I realized that my mobility has increased since starting SL. I used to have VERY tight muscles in my neck, shoulder, chest, and back that required weekly chiropractic visits for back pain/numb arm - even while practicing yoga. When first trying to squat with the bar, my chest muscles would practically scream at me while holding it. As time has passed, that sensation has disappeared. Overall, stressing the muscles with strength training has allowed them to release a lot of tension and my old pain issues are gone.
Also, my core strength has improved from the bracing required. I can hold more advanced yoga poses for longer and see progress every week. They are very complementary workouts.