Work out stretching duration instantly with clear inputs, formula shown and shareable results.
Flexibility gains follow total time under stretch, with about 60 seconds per muscle group per session being the evidence-supported target. Eight groups held 30 seconds twice each is 480 seconds of stretching, and allowing ten seconds to change position makes the session about 10.7 minutes. Three sessions a week is the usual minimum for lasting change.
Time under stretch
total = muscle groups x hold time x repetitions
Session length
session = stretch time + transition time
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Around 30 seconds per repetition, aiming for at least 60 seconds total per muscle group. Longer single holds add little.
Static stretching before power or strength work briefly reduces output, so save it for afterwards or separate sessions. Use dynamic mobility beforehand.