Stretching for Strength Training

Posted by Strong4Me Fitness on Mar 6, 2019

Stretching before you begin your Strong4Me workout is essential. Stretching helps to open up and elongate your body, it loosens tight and tense muscles and primes you for the work to come. If you’re not getting your stretch on before or after, you’re missing out on major benefits and probably extremely sore too. Let’s fix that!

Remember that you should stretch as deeply as possible to get the maximum benefit of the stretch. You may experience some mild discomfort but it’s important to not push the stretch to the point where you feel pain. Stretching should feel good! It should be that space where you center yourself before your workout and check in with yourself after to make sure you’re meeting your goals and becoming the best version of you!

“I think it’s really important when you’re struggling with your confidence to focus on yourself and give yourself a little “you” time. Anything to refocus on yourself and get into that good place again.” - Kate Upton

Ease into your Stretch Routine

Start with Child’s Pose (a Yoga pose) by kneeling on your mat, sitting on your heels with your big toes touching. Separate your knees until they are hips-width apart. Take a deep breath and extend your torso down with your arms extended in front of you, shoulder-width apart. You can extend the top half of your body far out to stretch your lower back and hips as well as your arms and shoulders. Feel free to relax here a few minutes before you begin stretching and working out. You can also roll your upper arms down to stretch your upper back and shoulder joints.

Hip Flexor

Stretching out your hip flexors is extremely important. These muscles tend to get very tight with all the sitting we do. This stretch looks a lot like a lunge and that’s a great way to start it. Step one foot to the top of your mat and lower the other knee to the ground. Keep the back straight and shoulders forward as you feel the stretch in your hips. Breath and let the muscles relax. Return to standing and switch legs.

Piriformis Warm Up

Lie flat on your back on your mat with one leg extended out, holding the other leg in both hands with the knee bent. Bring your knee up toward your chest as far as it can go while keeping the other leg straight. Hold for 3 seconds, then switch legs.

“I hope to share what i’ve learned and also inspire women to become their strongest and most confidence selves too!” - Kate Upton


Lie flat on your back on your mat with both knees bent and both feet flat on the mat. Your arms should be resting comfortably at your sides. Lift your hips up until your knees, hips and shoulders are aligned. Hold that pose for 3 seconds then return to the mat. Do 12 repetitions of this stretch.

Sumo Squat Stretch

The Sumo Squat Stretch is great to stretch out and engage your entire body before your Strong4Me workout. The wide legged stance of this squat ensures that every muscle in your leg is stretched and ready for action. Simply stand with your feet wider than your hips. Keeping your back straight, squat into a sitting position. Make sure your knees don’t go past your toes and feel that stretch in your glutes, inner thighs, quads and hamstrings. Return to standing and slowly repeat.

Once you realize how good stretching makes you feel and how much stronger you’re becoming because of it, it will become your favorite part of your workout. You may even find yourself stretching when you’re not working out to relieve tension and stress. To get the most out of your Strong4Me workouts, make sure you’re stretching before and after!

Ready to Transform Your Life? Check Out the Strong4Me Fitness Program Today! 

If you’re ready to make an attainable transformation, look no further than the Strong4Me Fitness Program. Kate Upton worked with her trainer, Ben Bruno, to create a fitness program that every woman can do wherever she is and whenever she can find the time. The exercises are suitable for women of every fitness level and designed to build your confidence alongside your muscles. Start something new and get Strong4Me today.