The use of dynamic warm-up or static stretch at the beginning of a workout really depends on the type of workout done. If moderately heavy sub-max or maximal loads are being used (so anywhere from 65% to 100% 1RM) and/or if power generation is involved, then it makes sense not to do any static stretches at the start of a workout and just use dynamic warm-ups instead.
Static stretch at the start of a workout only seems to make sense for correcting muscle imbalance (such as the case of doing corrective exercise or for the stabilization phase of functional training, where the work loads are extremely light). Either way, the static stretch will only target trouble spots as opposed to being applied total body. This is so that the present muscle imbalance doesn’t hinder optimal movement prior to exercising.
I don’t have my clients stretch before or after their workouts. Usually a light aerobic activity such as jogging or using the bike or elliptical would be enough to give them a good warm up and prepare them for the workout. From my own personal experience and also form 22 years of training clients I have not seen any injuries occurred due to not stretching before or after the workout. I also don’t discourage any of them from stretching if that is what they are used of doing.
Hi Melissa. In my opinion, a dynamic warm-up is intended to provide a ‘stretch.’ The warm-up that I use takes the client’s body parts through a full range-of-motion, which is the definition of ‘stretching.’ While I agree that performing a static stretch prior to their workout is not a good idea, I believe and practice a dynamic warm-up prior to their workout and this includes taking their various body parts through a full range-of-motion (i.e. dynamic stretching).
I also have them perform static stretching at the end of their workout.