Weight lifting (also known as strength training or resistance training) is an efficient way to achieve muscle growth, increase strength, enhance physical fitness, and improve overall health. When performed properly, weight lifting is a great tool for improving one’s physical and mental well-being, leading to a healthier and happier life.
What is strength training?
Strength training refers to the act of training the muscles in the body to become stronger. This is accomplished by consistently lifting weights and challenging the body by placing the muscles under stress.
There are many misconceptions surrounding weight lifting often deterring people from starting a gym regimen. Understanding the facts behind these misconceptions can allow you to confidently and open mindedly approach the gym. In this post, I’m going to address and debunk 6 commonly encountered weight lifting myths to get you in the gym with a positive and informed mindset.
Don’t miss out on my most recent fitness post “Free Weights vs. Machines: Which is More Effective?“
1. Lifting weights will make you “bulky”
Myth– Lifting heavy weights will quickly lead to a bulky physique similar to that of a professional male bodybuilder.
Fact– Women have less testosterone than men making it more difficult for them to put on large amounts of muscle. Now if you’re thinking- there are women bodybuilders too- that is true. However, those women didn’t get to those muscular levels on accident. It’s an intentional goal that requires the perfect workout routine, diet, supplementation, and YEARS of training intentionally to get to that point. So if you’re just starting out, the last thing you should be concerned about is getting too bulky.
2. You can spot reduce fat
Myth– You can choose which areas to lose fat by training that area more intensely or with heavier weights.
Fact– Body fat is lost across the whole body and you can’t choose which area loses fat first. Instead, focus on a proper strength training and cardio routine, and prioritize your diet to see the most progress!
3. Cardio is the best way to lose fat
Myth– Doing cardio for hours a day is the best way to lose fat.
Fact– The most effective way to lose weight is through a combination of strength training, cardio, and diet. Strength training leads to a faster metabolism, allowing you to burn fat more efficiently. Cardio should be used as a supplemental tool to put your body further in a caloric deficit.
4. Weight lifting is dangerous
Myth– Lifting weights leads to unnecessary injuries.
Fact– Weight lifting is a great tool for PREVENTING injuries. When performed properly, lifting weights allows you to strengthen muscle and improves joint stability. Strength training has also been known to decrease risk of osteoporosis and improve bone density!
5. You can eat whatever you want and still reach your goals as long as you go to the gym
Myth– You can eat whatever you want and still reach your goals, as long as you’re training hard because they’ll ‘cancel eachother out’.
Fact– You can’t outtrain a bad diet. No matter your goal- gain muscle, lose fat, transform your body composition- you need a healthy diet to accomplish them. Your diet is the supplier for energy, performance, recovery, hormone regulation, and more! You’re doing yourself a disservice if your nutritional goals don’t align with your physical goals.
6. You have to change up your workouts to see progress
Myth– You have to change your workout routine consistently to see progress and reach your goals.
Fact– Progressive Overloading- or gradually increasing the stress placed on the body- is considered one of the most effective methods of strength training. Progressive overloading is achieved by consistently performing the same movements, but increasing either weight, reps, or intensity of said movements. This regularly places additional stress on the body leading to muscle growth, improved strength, a faster metabolism, and progress towards your goals.
Adding strength training to your life has many physical and mental benefits, so try incorporating it at least 3-5x per week for the best results! I hope after reading this post you have a better grasp of the truths about strength training and can recognize other weight lifting myths. At the end of the day, a healthy diet, a proper strength training program, and consistency will prove the most effective at reaching your fitness goals.
Thanks for reading! As always, let me know if you have any comments, questions, or suggestions! Don’t forget to subscribe to my newsletter below to be notified when new posts go live!
