How Long Does It Take to Do the Splits?
How Long Does It Take to Do the Splits?
How long will it take you to be able to do the splits? The boring answer is it depends. A vast generalization would be it could take between 3 months and a couple of years, depending on your starting point, what your stretching routine looks like, what the rest of your life looks like, etc.
If anyone promises you can get the splits in a week, or 30 days (or honestly, promises any time period), that’s a red flag.
There are a lot of things that impact how “fast” you can achieve your flexibility goals:
What’s your starting point? Is your base level of flexibility starting at 15+ inches away from the ground, or 4 inches away from the ground?
How frequently are you stretching? For how long?
Are you following proper stretching best practices (warming up, using proper technique, incorporating active flexibility work, taking rest days, etc)?
Are you taking rest days? (Yes, I mentioned that one above, but this one is so freaking important it deserves it’s own bullet)
How old are you?
Do you have any old injuries? Hypermobile joints? Sticky nerves?
Are you getting enough sleep regularly?
Are you eating relatively healthy and staying hydrated regularly?
How’s your stress level?
Do you have active hobbies (running, rock climbing, weight lifting, cycling, etc)? Do any of your hobbies actively use split flexibility (ex. martial arts, dance, circus arts)?
Is your lifestyle more sedentary or do you generally get some movement in?
Is your stretching routine working for you or do you need to adjust it?
The list goes on and on… The point is - even if two people follow exactly the same stretching routine, and practice the same amount of time, each week, with perfect form - they could still progress at drastically different rates due to the zillion other variables that impact flexibility.
Pictured: Fast muscle gainz
Flexibility gains - just like strength gains - take time. There’s no quick way to get shredded (short of throwing on a muscle suit). And there’s no quick way to get super flexible (although if you’re interested in being able to do the splits for a performance, there is a technique to totally “fake” a split).
On the plus side, if you are training effectively, you CAN count on being able to make noticeable progress in 4-6 weeks. And remember, “progress” can be measured a variety of ways:
being able to stretch farther (duh, this is the obvious one)
being more comfortable in a stretch, even if it still looks the same
being able to hold a stretch for longer
feeling stronger in a stretch
not being as sore the day after stretching
So even if you’re taking progress pics and your splits look the same, if they feel more comfortable that still counts as progress - keep at it!
If you notice zero progress after a month of practice, then it’s time to re-assess your stretching routine, and try adjusting (this is where working with a coach can really help). Are you stretching enough (or too much?) Hard enough (or not enough)? There are a lot of factors that take some trial and error to dial into a routine that works best for your body and your lifestyle.
Long story short: if you’re looking for instant gratification, flexibility training is going to be disappointing. But if you’re willing to put in the work and be in it for the long haul, you’ll likely enjoy the journey!
