Janice R. Andrews
Numerous health advantages of strength training range from increased muscular tone to lowered chance of death overall. But even with all of its popularity, there are still a lot of misconceptions about this type of exercise. After working in the fitness industry for more than ten years, I’ve come across a lot of myths that prevent individuals from gaining the most advantages of strength training. Here are five fallacies about strength training that need to be dispelled once and for all in order to help clear the air.
Myth: Bulky People Don’t Exercise Strength
The idea that lifting weights would make you bulky is one of the most persistent ones, especially among women. Because of this misunderstanding, many people avoid strength training—especially women—for fear of seeming overly muscular. But gaining substantial muscle mass needs a certain set of elements, such as years of regular, rigors exercise, a diet high in calories, and the appropriate genetics.
Particularly women are less prone than men to acquire big, bulky muscles since they have lower testosterone levels. Rather, strength training increases metabolism, improves overall body composition, and usually results in a leaner, more toned physique. So embrace the weights instead of running away from them. Without adding extra weight, strength training may help you become a stronger, more self-assured, and healthier physique.
Myth: Beyond a Certain Age, Strength Training Isn’t Possible
Another widespread misconception is that if you’re older, it’s too late to begin strength training. As you age, strength training actually gets more and more crucial. Muscle strength starts to gradually deteriorate in your 30s and picks up speed around 50. By the time you reach your 60s and beyond, you’ve lost a lot of muscle. This loss of muscle mass can make daily tasks more difficult, which raises the possibility of accidents and falls.
But as you become older, keeping your strength, balance, and independence depends on your ability to retain and even grow muscle mass. Strength training can assist with this. Research indicates that engaging in resistance exercise during your senior years (60 years and beyond) can enhance muscle growth and function, ultimately leading to an improvement in strength. Seniors can retain their muscular function and strength for years to come with even a year of intense resistance exercise.
Strength training is advised for older folks three to four times a week, or even less frequently if they are just beginning out. Strength training is a safe and efficient approach to maintain your strength and independence far into old age, with very few negative consequences.
Myth ###: Cardio Exercise Burns More Fat Than Strength Training
Running, swimming, and bicycling are examples of cardiovascular workouts that are great for heart health and may burn a lot of calories. But it’s a myth that cardio burns more fat than weight training. Strength training affects your metabolism even after a session, even if cardio may burn more calories during the exercise. Strength exercise helps you burn more calories even while you’re at rest by building muscle mass.
Resistance exercise can increase metabolism and help with long-term weight control, according to research. It is advised to combine strength training with cardio for the best fat reduction results. While aerobic exercises burn calories and enhance cardiovascular health, strength training increases the muscular mass that maintains a high metabolism. This is the best combo to reach and stay at a healthy weight in addition to a balanced diet.
Myth: Your joints are beaten up
Those who are new to strength training sometimes worry that using weights would harm their joints. Although lifting heavy weights or using incorrect form can cause injuries, strength training done correctly can benefit joint health. You can lessen the chance of discomfort and damage and improve joint stability by strengthening the muscles that surround your joints.
In actuality, strength training—especially for individuals with illnesses like arthritis—can aid in the management and prevention of joint discomfort. Robust muscles relieve joint stress, resulting in less deterioration over time. Strength exercise can improve the longevity and functionality of your joints, keeping you pain-free and flexible rather than damaging them.
Myth: Exercising Your Strength Reduces Your Flexibility
The idea that lifting weights will make you less flexible is another misconception. Remarkably, the reverse is also true. Strength training is just as effective as stretching to increase flexibility and can help increase joint range of motion. Exercises that include moving your joints through their whole range of motion help you maintain or even increase your flexibility in addition to strengthening your muscles.
Stronger muscles and an expanded range of motion enable your joints to move freely without sacrificing stability. Living and moving pain-free depends on this because sturdy, flexible joints are less likely to get injured. Therefore, strength exercise can actually improve your flexibility and general mobility rather than making you stiff and rigid.
Final Thoughts
Strength training is an effective way to enhance your fitness, well-being, and standard of living. Persistent misconceptions, however, may keep individuals from fully benefiting from it. You may approach strength training with confidence after dispelling these widespread myths, knowing that it won’t have the negative effects or hazards that some people think it would, and that it will help you develop a lean, strong, and healthy physique.
Strength training is something that everyone can do at any age, gender, or size. If you include it in your exercise regimen, you’ll probably get better results than you could have ever anticipated. Accept the weights and use them to help you achieve the physique and well-being you deserve.
