Common Strength Training Misconceptions

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The term strength training refers to any exercise which involves the use of resistance (example weights, body-weight) to increase muscular strength and the size of skeletal muscle or any exercise which increases strength, shapes and tones body shape. Here are some of the myths and misconceptions I have heard about weight training:


Weightlifting causes high blood pressure

For years, people with hypertension have been warned to stay away from lifting weights because it could further increase blood pressure. In reality, as with aerobic exercise, weightlifting can actually lower both systolic and diastolic blood pressure — by two and four percent respectively. And, according to the American Heart Association, you only need to fit in two or three sessions a week to start seeing positive results.


You need a gym

Many people link strength training with huge weights and a gym environment. Fantastic results can be achieved at home too and with very little equipment.  You do not need to join a gym and use machines in order to strength train. With a minimal amount of equipment, you can do everything you need to do almost anywhere you choose to do it.


Home Workout


Strength training is not for women – Lifting weights makes you bulky/gain weight

There is a myth that women who do weight training get bulky. Women do not have the hormones necessary to get bulky. That “bulky” look in women does not happen by mistake or overnight and it is not natural. To achieve a bulky look, women have to eat incredible amounts of food and in all likelihood, use steroids apart from working out 5 to 6 hours a day and 7 days a week.  Women who strength train get strong and lean, not bulky. Strength training helps to build muscle tissue, which is different to fat, and with perseverance to training and working on body fat reduction, the shape of this muscle has an opportunity to shine through.


Muscle turns to fat

Many believe that muscle turns into fat when a person stops training. Muscle does not turn into fat when you stop working out. Our body is made up of different cells. Muscle cells are completely different from fat cells, and they do not have the physical capability to interchange into one another. Claiming that muscles will turn into fats is defying body’s anatomy or science.


Bad for the joints

Lifting overly heavy weights is never going to be great for our joints, especially when you are starting out with training this way. Building up slowly and giving your joints a challenge with some additional resistance is a brilliant way to actually strengthen them and keep many injuries at bay.


Instant results

Be patient as training this way does take a little time before you’re likely to notice the physiological changes.While strength training is the most effective way to shrink-wrap your body with lean, shapely muscle, like most good things it doesn’t happen overnight. If you stay consistent with a strength-training program, you will see the real and accurate results after 6 to 8 weeks, and not before.

It is a guy thing

The idea that only men frequent the weight room is long outdated.



It is all about muscle

If promise of a stronger, fitter body isn’t enough to get you to pick up the weights, consider that it will also help protect your brain. When sedentary older adults began a program that combined progressive strength training and aerobic exercise, their cognitive function improved significantly more than folks doing aerobic activity alone, according to research by psychologists at the University of Illinois. Other studies have shown that just 10 weeks of progressive strength training can reduce anxiety, fatigue, and depression and boost a sense of tranquility and revitalization in older adults.


My Goal is To Burn Fat, Not Get Stronger, So I Should Run, Not Lift Weight?

While strength training in itself burns far fewer calories during the continuous exercise, studies show that the increased presence of muscle in the body enhances metabolic function throughout the day. During rest, your metabolism continues to work at a higher pace; the more muscle one has, the more calories your body will burn while resting. Therefore, adding strength training to your cardiovascular (metabolic) routine exponentially increases your ability to burn unwanted fat even when you are sleeping.


Older Women Should Not Participate in Strength Training Exercises

Older women must participate in activities designed to specifically strengthen all the large muscle groups to maintain maximum health and lifestyle performance. Health benefits of strength training are numerous: stronger bones and healthier joints, better balance and improved risk of falls, sustained independence later in life and decreased risk of insulin resistance and Diabetes. Weight Training is not power lifting.


Weight Training is the same as power-lifting

Weight training is not power-lifting.  The latter is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and dead-lift.




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