There are plenty of myths that persist around strength training. These myths may stop you from getting the most out of your workout or even stop you from working out altogether. We would like to bust some of the most common misconceptions and inform you of the truth.
Table of Contents
- Myth #1: Strength Training Makes You “Bulky”
- Myth #2: Strength Training doesn’t Burn Fat
- Myth #3: You Can’t do Strength Training When You Have Joint Pain
- Myth #4: You Have to Lift Heavy to Get Results
- Myth #5: The Gym is Only for Young People
- Myth #6: Women Should Lift Only Light Weights
- Myth #7: You need a Machine to Train Each Muscle Effectively
- Focus on Facts
Myth #1: Strength Training Makes You “Bulky”
One of the biggest misunderstandings is that lifting weights automatically makes you look bulky. While it’s true that strength training builds muscle, “bulking up” doesn’t happen overnight. For most people, especially women, building significant muscle mass (hypertrophy) requires years of dedicated training, a specific diet, and often even genetic predisposition.
In reality, strength training helps tone muscles, improves definition, and burns fat, making you leaner and more sculpted.
You can read more about the difference between bodybuilding and strength training.
Myth #2: Strength Training doesn’t Burn Fat
Historically, people have focused on cardio as the best way to lose fat, until about 15 years ago when research suggested that strength training may be “as effective, if not more”. However, there isn’t any published literature to conclusively say that either.
Here are a few facts to consider:
- Any form of exercise burns calories, which will help you on a weight loss journey.
- When considering time commitment, cardio is more effective than strength training at burning fat.
- Resistance training reduces body fat percentage by increasing lean mass, especially in middle-aged, overweight/obese individuals.
- Strength training plays a vital role in increasing strength and function and in transforming body composition.
Myth #3: You Can’t do Strength Training When You Have Joint Pain
There’s a persistent myth that lifting weights can harm your joints. Many people still believe that squats are bad for your knees, deadlifts are bad for your back, etc. However, research has shown the opposite: strength training can actually improve joint health by strengthening the muscles, tendons, and ligaments surrounding them.
In fact, resistance training is often used as a treatment for conditions like osteoarthritis, as it helps increase joint stability and reduce pain. As long as you use proper form and don’t overdo it, strength training can protect and even improve your joint health. One of the main causes of joint pain during resistance training is actually improper form or dysfunctional alignment.
Consult your doctor if the pain is severe or getting worse.
Myth #4: You Have to Lift Heavy to Get Results
Another myth is that you need to lift extremely heavy weights to see results. While lifting heavier weights can promote strength gains, lighter weights with higher repetitions can also lead to muscle growth, especially for beginners.
The key is progressive overload, which involves gradually increasing the resistance or intensity of your workouts, regardless of the specific weight you start with.
Myth #5: The Gym is Only for Young People
Many older adults think strength training is too risky or intense for them. However, studies have shown that it’s actually one of the best weapons against aging.
Strength training helps combat age-related muscle loss (sarcopenia), improves bone density, and reduces the risk of falls by improving balance and stability. It’s never too late to start; even people in their 60s, 70s, and beyond can benefit from strength training.
Myth #6: Women Should Lift Only Light Weights
The idea that women need to train differently than men is outdated. Women benefit just as much as men from lifting heavier weights. These challenge your muscles more, leading to greater results (improved muscle tone, fat loss, and increased strength). Women will have different results than men, though, due to genetic and hormonal differences.
Myth #7: You need a Machine to Train Each Muscle Effectively
While weight machines in the gym are a useful tool (especially for beginners) and can help bodybuilders isolate certain muscles more effectively than free weights, they can also limit your range of motion.
Free weight training mimics everyday movements better, and it forces your body to stabilize through your core and joints, resulting in higher muscle activation and coordination between muscles.
Focus on Facts
Understanding the reality of strength training will help you focus on what really works, like proper form, progressive overload, and consistency. At Studio X in Kata Beach, we can help guide you through your strength training journey with training plans and advice.