Enter how many stretches you use on one body part, how long you hold each rep and how many sets you do, and the page returns the total hold that lands on that part. What usually matters before training is not the length of a single stretch but the total piling up on the same area, so the result shows that total and how many seconds remain to the 60-second mark. It also works backwards to the hold length that keeps the total under 60 seconds.
The band figures come from the pooled estimates reported in the systematic review by Kay and Blazevich. Holds under 30 seconds carry a 1.1% drop in maximal strength performance and 30 to 45 seconds a 1.9% drop, neither of them significant, while from 60 seconds upward a significant reduction is reported that grows with longer holds. Contrary to the common claim, that means holds under 60 seconds are reported not to hurt maximal strength performance before training. These are pooled estimates from a review rather than a formal meta-analysis, and no separate estimate is published for the band above 45 and below 60 seconds. Figures as of October 2026.
This page offers no recommended hold time and no table of times by body part. Research on holds under 60 seconds and eccentric strength is also sparse, so that corner is an evidence gap rather than a settled answer. If a body part hurts, speak to a clinician before adjusting hold times on your own.
Frequently Asked Questions
The pooled estimates point the other way. With a total hold under 60 seconds per body part, maximal strength performance is reported as unaffected.
It counts in the 60 seconds and above band, and the result says it sits exactly on the mark.
No. It reports the total for the numbers you enter and where that total sits in the published bands, without recommending a time.