Strength training has many health benefits, including reducing overall mortality risk. But over more than a decade in the fitness world, I’ve heard a lot of myths about it. With so much conflicting fitness information out there, it’s hard to know what’s true and what’s not, so I’ve made it my life’s work to help people sort through it all.
While there’s no one-size-fits-all way to get fit and strong, swapping these outdated myths for more flexible, intuitive, science-backed advice can help you achieve sustainable results and get you closer to your fitness goals. To that end, here are the top five strength training myths you need to stop believing.
Myth: Strength training makes you bulky
Many clients, especially women, fear becoming too “bulky” when lifting weights and avoid heavy weights. With over 10 years of experience training others and lifting weights, I can assure you that getting bulky can’t happen by accident. For most people, strength training will create a leaner, “toned” physique, increase metabolism and improve overall body composition without adding bulk.
The truth is, it takes years of consistent strength training, plus a mix of genetics and a high-calorie diet, to build a considerable amount of muscle mass that people will notice. This type of training is often more intense than most people typically commit to. Additionally, women naturally have lower testosterone levels than men, making a bulky appearance even less likely—and it’s certainly not a result that will happen without a lot of intentional effort. So instead of fearing weights, use them to build strength, confidence, and a healthier body.
Myth: You can’t start strength training after a certain age
As we age, maintaining mobility for daily activities needs to be a priority if we want to remain active and independent. Muscle strength slowly decreases in your 30s until your 50s, when the loss accelerates – dropping 15% in your 60s and up to 30% in your 80s. The loss of strength makes it more difficult to coordinate muscles, maintain balance and walk, increasing your chances from falling and getting hurt. But strength training can help you save money and even build musclewhich is crucial to staying strong and stable and serving pickleballs well into the twilight years.
Studies have repeatedly demonstrated that resistance training in the golden age (60 years and older) can increase strength by building muscle mass and improving the way muscles activate and work together. The research showed that even one year of intense resistance training can have lasting benefits, helping seniors maintain muscle function and strength for years to come.
Experts, myself included, recommend that seniors strength train three to four times a week, or even less if they’re just starting out. Plus, side effects are rare, so it’s a safe and effective way to stay strong and independent.
Myth: Strength training burns less fat than cardio
Running, swimming, cycling and all other forms of cardio are great for your heart and lungs and burn a lot of calories in the process. Although cardiovascular exercise tends to burn more calories than strength training, it is not necessarily the best choice for fat loss. That’s because strength training will increase muscle tissue, which helps you burn more calories even when you’re sitting still.
Research shows that resistance training can increase metabolism and help with long-term weight management. Your best bet is to combine strength training and cardio to reach a healthy weight. Of course, it is also essential to follow a healthy diet.
Myth: It Hurts Your Joints
A very common concern I hear is that strength training can cause joint problems. While lifting weights without good form can certainly cause injury, strengthening your muscles will help control and prevent joint pain increasing the stability and durability of joints. The more stable your joints are, the less stress they will endure, which means a lower risk of pain and dysfunction over time.
Myth: Strength training makes you less flexible
Surprisingly, it’s the opposite. Lifting weights can really improve joint range of motion and is just as effective as stretching for flexibility. This means that lifting weights helps your joints move freely while remaining strong and stable, which is vital for living and moving without pain.
Rachel MacPherson is a personal trainer, certified strength and conditioning specialist, and exercise nutritionist.
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