Weight training kills many birds with one stone—it improves strength, power, endurance, cardiovascular health, body composition, balance, and flexibility.

Yes, flexibility!

Many women avoid lifting weights because they believe it will make them tight and stiff. But research proves the opposite—when performed through a full range of motion, weight training can significantly enhance flexibility.

The Science Says Otherwise

A 2015 study published in Clinical Interventions in Aging examined the effects of resistance training on flexibility in older women:

🔹 Participants: 53 women (60+ years old) trained either two or three times per week for 12 weeks.
🔹 Exercises: Eight movements, 10-15 reps per set.
🔹 Results:
✅ Increased flexibility in multiple joints, including hip flexion and cervical extension.
✅ Training three times per week led to greater hip flexion gains than twice per week (+12.8% vs. +3.0%).
✅ No significant difference in muscle gain between two or three days of training.

Read the full study: Click here

Busting the Flexibility Myth

The myth that weight training makes women inflexible is simply not true. Proper strength training—using a full range of motion—improves flexibility, not hinders it.

For more insight on this topic, check out my Stretch For Strength presentation.

Stretch for Strength [Video Presentation]

Stretching isn’t just about flexibility—it can directly improve strength, performance, and resilience when done correctly. In this 104-minute video presentation, John Paul Catanzaro delivers one of the most comprehensive and practical explorations of stretching ever compiled. Includes a 101-page PDF slide deck with references.

$10.00

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