Stretch before or after exercise/strength training?

This is always a misconception..."You should stretch before exercise to reduce injury and warm up the muscles."  I always suggest warming up by jogging, biking, or jumping rope to get the blood flowing and to break a sweat. Save the stretching for after the workout when you get more benefit.

When most people warm up, stretching is first. Not a good idea. In general, warm-ups that incorporate dynamic stretching appear to improve force production and explosiveness, whereas static and PNF stretching either maintain or decrease performance capabilities, according to studies referenced by the NSCA (National Strength & Conditioning Association). Dynamic stretching is actively using and moving the muscles to warm up where static stretching is passively pushing or pulling muscles into a stretch when they are relaxed, which is what most people doing.  The good thing is when most people start stretching before training in groups they are usually too busy talking among each other more than stretching.

I have even noticed some higher level athletes stretching before training, but very few. Now in most cases with higher level athletes you will  notice they start running, jogging, or biking before they do any activity or stretching.  You may even notice them mimicking the movements they will be performing. This is a warm up with active or dynamic stretching which has been shown to increase performance in sprinting, strength and power. Pre-exercise passive stretching where someone stretches and pulls on a cold muscle decreases its elastic energy. In an interesting article I read, it mentioned that "Studies actually show that stretching before a weight-lifting workout will make you weaker and less effective. You don't get the same benefit from the workout."

Sometimes many of us get stuck into a way of thinking and aren't even sure why. Do an active warm up with jogging, biking, or even rehearsing the movements/exercises you plan to do in the workout and stop wasting time stretching before you exercise, especially with weight training or other anaerobic activities or sports.