Few people take time to stretch when they work out with weights, but stretching during or after your strength-training circuit can actually boost muscle strength. Recently, in two studies of 76 people at a YMCA in Massachusetts, researchers asked subjects to do a 20-second stretch at various times during their workouts. All those who stretched gained significantly more strength than non-stretchers.
Contraction is what makes muscles strong, fitness instructors say.
The study found that stretching muscles after fatiguing them with weights might make them more receptive to strengthening. A fitness myth is that you should do three sets of every weight-training exercise. The truth is that performing one set of each move builds as much strength as three sets as long as you push your muscle to fatigue. This means you can cut your weight workout from 50 minutes to 20 and get similar strength benefits. Another tip is to build strength without adding bulk by performing many reps using light weights.