Stretching
Level
beginner
Category
stretching A generic stretching session for general flexibility and mobility, without targeting a specific muscle group.
Instructions
- Choose stretches appropriate for the muscle groups you want to target.
- Hold each stretch for 20-30 seconds while breathing steadily.
- Avoid bouncing; ease into mild tension without forcing the range.
- Repeat on the opposite side when the stretch is unilateral.
Tips
- Stretch when muscles are warm, after a light warm-up or workout.
- Never force a stretch into pain; mild tension is the target.
- Short, consistent daily sessions beat occasional long ones for mobility gains.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |