In a study reported in The Journal of Strength and Conditioning Research, volunteers followed a strength-training regime three times a week, with half of them adding two stretching sessions to their routines. After eight weeks, the flexible group had almost tripled their muscle strength.

Stretching just like lifting, causes tiny tears in your muscles as your body repairs them, the tissue becomes stronger says study co-author Jason Winchester, Ph.D., of George Mason University. Add 10 minutes of stretching to your post workout routine.

It is important to stretch after doing any physical activity. When muscles carry out any exercise, they tighten and shorten as a result. Stretching them out helps to restore and improve their length. When doing strength training, you should stretch each muscle group straight away after performing each set.