Mistake #3: Static Stretching Before Resistance Training
Recent studies contradict decades-old advice that static stretching (holding a stretch to the point of feeling tension) can increase flexibility and prevent injuries. They show this practice actually impairs performance during resistance training. It increases the risk of pulling or tearing a muscle.
Perform dynamic stretches. Before a cross-training workout, for example, do squats without weights before adding weights. Perform planks and standing lunges before mountain climbers. Do jumping jacks and step-ups onto a bench before plyometric jumps. Ease into a long-distance run by walking before jogging and then jogging before running.