There are different types of stretching, which you should use at different times.

Static stretching (or isometric) is when you lengthen a muscle and hold the position, then you may increase the stretch and repeat.

This kind of stretching should not be performed before a weight training session. Stretching the muscle in this way sends a message to the muscles which tells them to relax, clearly this is not what we want them to do before we train.

A more efficient way of stretching and warming up the muscles before weight training would be to perform the exercise with little or no weight to prepare the muscles for the work ahead.

Dynamic stretching can also be used before a weight training session.

This involves moving your body with control, gradually increasing the range of movement around a joint, without over stretching or going too far or too fast.

However, it is not ballisitic stretching, which is a much more aggressive way of stretching and shouldn’t be performed before weight training.

Weight training is generally not as dynamic as many other forms of exercise, however your muscles and joints still need to have a good range of movement and be able to move freely. Without this you will compromise your technique and your results.

Once you have completed your workout your muscles will be warmer, so this is the ideal time to perform static stretches. This will improve your flexibility and help cool down and relax your muscles after your workout.

Stretching post-workout helps the waste products and lactic acid that have built up during your exercise session to dissipate, helps prevent that dizzy nauseous feeling and can reduce Delayed Onset of Muscle Soreness (DOMS).

Many people leave the gym without stretching post-workout, however it is an important part of your workout and if you can, try to get into a routine of stretching as part of your regime as this is just as important as the workout itself.