How long should each stretch be held during flexibility training?

Holding each stretch for 15-30 seconds is widely recommended in flexibility training because this duration is generally effective for promoting improvements in flexibility while ensuring safety. During this time frame, the muscle fibers can begin to elongate, and the body can adapt to the stretch, leading to better range of motion.

This length allows for sufficient time to reach a point of mild discomfort, which is important for effective stretching. Stretches held for this duration can stimulate the Golgi tendon organs, which help to relax the muscles, aiding in the overall effectiveness of the stretch.

While longer holds, such as 30-60 seconds, can also be beneficial—especially for deeper stretches or in certain specific contexts—15-30 seconds has been shown to provide a balance between effectiveness and comfort, making it an ideal choice for most training scenarios.