Published October 29, 2025 04:25AM
maybe you started weight lifting because you heard of its many benefits-healthy aging, better mobility, and even improved mental function. Or perhaps it makes you feel strong and empowers you to tackle everyday activities that once felt challenging-whether lifting, carrying, or climbing-with a newfound ease.
As helpful as it is indeed to strengthen your body, it’s equally critically important to stretch. When you’re focused on weight lifting, however, it’s easy to shortchange this crucial element your body needs for balance.Incorporating a cool down routine after weight lifting can help with that.
How to Approach a Cool Down for Weight Lifting
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Stretching releases muscle tension you accumulate during strength training, and borrowing from yoga by paying attention to your breath and mental state takes those benefits even further.
“There have been times I’ve focused almost exclusively on resistance training, and I felt extra tight and tense,” says Kat Heagbergweight lifter, yoga teacher, and co-author of Yoga Where You Are. “Then I took a chill, stretchy yoga class, and it truly did feel like magic. I was able to slow down, relax, and breathe, and I felt safe to go into deeper ranges of motion than I had in a while,” she says.
Heagberg incorporates elements of yoga into her clients’ post-workout stretch routines. “I encourage peopel to find the ‘sweet spot,’ where a stretch feels great, and they can breathe well in it, as opposed to going as deep as possible but gritting your teeth and holding your breath,” says Heagberg. That’s the difference between post-workout stretching and post-workout yoga-the latter addresses the body, but the former takes care of the body and mind.Although the most effective stretches for a cool down depend on which areas of your body you’re exercising during weight lifting, Heagberg says she routinely includes stretches for the neck, shoulders, upper back, glutes, and hips. She also mentions that hand stretches can feel “heavenly” for those who have been grasping barbells. So heavenly that even her “die-hard gym bro” clients ask if they can spend more time stretching.
The cool down below is inspired by those same stretches.
15-Minute Cool Down for Weight Lifters
Practice these stretches as a sequence after weight lifting or pick a couple of your favorites for a shorter cool down. Don’t push yourself. Instead,stay within a feel-good range as you breathe deeply in each stretch.
You’ll need a block or stack of books as props. You may also want to grab a strap or belt and a bl
6. Criss-Cross Arms at Wall
Face the wall, cross your right elbow over your left as if you are about to give yourself a hug, and press your elbows against the wall until you feel a comfortable stretch. Take several breaths here, then step back, change the crossing of your arms, and repeat with the left arm on top.
7. Squat Variation
Stand with your feet hip-width apart and angled slightly outward. Bend your knees and crouch down onto the balls of your feet. Bring your palms to the floor,blocks,or stacks of books just in front of your feet and your arms outside of your legs. Press your arms against your outer thighs as you squeeze your knees together. Tuck your chin toward your chest and round your back toward the ceiling. Take several breaths here, then lower to a seated position.
8.Windshield Wiper to Z Sit
Sit with both knees bent and your feet planted on the floor about shoulder-width apart in front of you. Place your hands on the floor behind you with your fingers pointing forward. Lower your knees to the right. Stay here or, for more intensity, place your right foot on top of your left thigh. Stay here or lean your chest forward over your right knee for a few breaths. Take a few breaths here, then repeat on the opposite side.
9. Seated Wide-angle Pose
Sit on the floor or a blanket with your legs apart in a comfortable V shape. Point your toes toward the ceiling. Hinge forward from your hips, lowering your hands to blocks or the floor in between your legs. Round your spine and take several breaths here, then walk your hands back in to an upright position.
