10 misconceptions about strength training
There are several myths and misconceptions about bodybuilding and strength training that persist among people who, while they may mean well, are misinformed. Here are 10 of the most common ones:
"Weightlifting makes you bulky, especially for women"
This prevailing myth suggests that lifting weights will automatically result in a bulky or overly muscular physique. However, it's important to note that developing significant muscle mass requires specific training programs, detailed nutrition plans, consistency and, in some cases, genetic predisposition. Unfortunately, it’s actually not at all easy to put on excessive amounts of muscle mass, although I wish it was! Strength training, when done properly, can help both men and women improve strength, increase muscle count and size, and enhance overall fitness. It’s very unlikely to lead to excessive muscle growth without significant amounts of knowledge, input, and “help”."Spot reduction of fat"
Many individuals believe that by performing targeted exercises for specific body parts, they can reduce fat in those areas. However, spot reduction is a myth. The body loses fat overall in a more generalised manner through a combination of proper nutrition, calorie deficit, and regular exercise. Fat loss occurs throughout the body, and it's not possible to specifically target fat loss in one area through exercise - the only way you can do that is through surgery."Lifting heavy weights is dangerous and leads to injuries"
While any physical activity carries some inherent risk, when performed with proper technique, adequate progression, and under qualified supervision, lifting heavy weights is not inherently dangerous. In fact, strength training can enhance bone density, joint stability, and overall functional strength, reducing the risk of injuries in everyday activities."Cardio is the only way to lose weight"
Cardiovascular exercise can be a valuable (if boring) tool for calorie burn and overall health, but it's not the sole or even best method for weight loss. Strength training plays a crucial role by increasing muscle mass, which in turn elevates the metabolic rate and promotes fat loss. Combining both cardiovascular exercise and strength training can provide a comprehensive approach for weight management and overall fitness. Additionally, you can definitely use strength training as a form of cardio - cardio training is defined as training that elevates your heart rate and gets you breathing hard, usually things like running or rowing. However, if your heart isn’t pumping and you’re not breathing hard after a set of really heavy deadlifts, you just might not be human!"You can convert fat into muscle"
Fat and muscle are two different types of tissue, and it's not possible to convert one into the other directly. However, through a proper fitness regimen, including strength training and appropriate nutrition, it's possible to reduce body fat while simultaneously increasing muscle mass, leading to a more defined and toned physique. This is much more applicable to beginning and novice trainees, as body recompositions (increasing muscle and decreasing fat at the same time) are actually quite difficult to maintain. Once you’re training consistently for 6 or more months, it’s likely more effective to switch to bulking and cutting cycles. More on those at a later date!"Strength training stunts growth in children and teenagers"
This myth suggests that engaging in strength training at a young age can negatively affect growth and lead to stunted height by affecting cartilage and growth plates. However, when performed with proper technique, appropriate loads, and under supervision, strength training is generally safe and beneficial for teenagers. It can promote healthy bone development, improve coordination, and enhance overall strength and athleticism. One of the ways this myth has endured is by people looking at gymnasts, especially male ones - they start strength training from an early age and are almost all below average in height, around 165cm (Australian average male height is 175cm). Correlation does not equal causation however! As it actually happens, it’s more likely that young men who grow up to be tall stop being successful gymnasts due to other factors like tall people having a higher centre of gravity, needing much more muscle mass for an effective power to weight ratio, the increase in stress to joints from the lever principle, and more."Strength training is only for young adults"
Strength training is beneficial for individuals of all ages, including older adults. It helps preserve muscle mass, improve bone density, enhance balance and stability, and promote functional independence. With the appropriate modifications and guidance, strength training can be adapted to suit the abilities and needs of individuals at any age."You should avoid strength training if you have high blood pressure or heart problems"
While it's important for individuals with specific health conditions to consult with their healthcare provider, strength training, when performed correctly and under supervision, can be safe and beneficial. It can help lower blood pressure, improve cardiovascular health, and reduce the risk of heart disease. However, it's crucial to work with a qualified professional who can tailor the program to the individual's needs and monitor their progress, and in some cases personal trainers should actually work with their clients under the guidance of an Allied Health Professional like the client’s physiotherapist or exercise physiologist."Strength training makes you inflexible"
Some individuals believe that strength training can lead to decreased flexibility and limited range of motion. However, when combined with proper stretching and mobility exercises, strength training can actually improve flexibility. Incorporating dynamic warm-ups, stretching routines, and mobility exercises can help maintain or even increase flexibility alongside strength gains."You need to lift weights every day to see results"
The belief that strength training must be performed every day is not necessarily accurate. Adequate rest and recovery are crucial for muscle repair and growth and important parts of the overall exercise program. It's recommended to allow around 48 hours of rest between strength training sessions for the same muscle groups. Consistency is important, but so is allowing the body enough time to recover and adapt. Additionally, it’s not unheard of for experienced trainees in the middle of a long strength training program to have a 1 or 2 week break from training and return stronger than before the break, due to their muscles repairing entirely over the rest period.
As always, it is absolutely essential to seek guidance from your healthcare provider prior to starting any exercise regime. Furthermore, qualified professionals such as personal trainers (like me!) or exercise specialists are helpful in explaining and dispelling these myths and providing accurate, specified information about bodybuilding and strength training tailored exclusively to you.