Top 5 Strength Training Myths

There are a myriad of misconceptions about strength training that I've heard from friends and family. Unfortunately, those misconceptions often prevent people from experiencing the benefits of lifting weights. As a young runner, I even remember telling a friend that I didn't want to do too much strength training because I was afraid my legs would get too big and bulky. HAH! Thinking back on that ill conceived notion, I find it hilarious that I ever thought that I could get "too big and bulky". The training and specific effort it would take to reach that level is like saying "I don't want to run too much because I might accidentally do a marathon." Truthfully, I just didn't know any better.

Misconception #1 - My sport doesn't require strength.

If your sport is tennis, you probably don't need the same type of strength training you might need for football, or triathlon but rest assured, you can benefit from a strength training routine. Even if you don't consider yourself an athlete, you can benefit from strength training. This is especially true for aging athletes. If you've been doing the same sport for a long time without a well rounded strength routine, you likely have muscle imbalances that strength training can address. If you want to continue doing your sport, hitting the gym will not only prevent injuries, it will also make you a better athlete.

 Misconception #2 - Lifting weights makes women look manly.

Ladies, if you're afraid that lifting will make you look manly, please let me put that notion to rest. In fact, lifting weights will make you look HAWT!! If you want your body to look curvy and feel firm, then you need to get your hands on some barbells and dumbbells. If you want to get into a bikini, then I highly encourage you to get under a barbell!
On a basic scientific level, women have significantly lower testosterone levels than men and smaller muscle fibers than men. For more "sciency" stuff, I'll refer you to an article by The Muscle PHD.

Misconception #3 - Cardio burns more calories than weight training

While a 30 minute run will in fact burn more calories than a 30 minute strength routine, your strength workout will cause your muscle to adapt and grow. As you add more lean muscle mass, that muscle will continue to burn calories even while you are resting.

In the end, you'll find that the healthiest, most effective weight loss routine will include cardio and weight training. That said, if you need to lose weight but love running outside and hate going to the gym. I can't blame you. You can always add weight training to your routine later down the road. Or if you love lifting and running is your idea of a slow death, then lift. You can ad running at a later date. Do the healthy thing you enjoy doing. If anyone else tells you otherwise, kick them in their shins.

Misconception #4 - Muscle will make me less flexible.

Arrggghhhh!! Strength training does not make you less flexible but a lack of stretching will make you less flexible. If you want to be strong and flexible, you must strength train AND stretch. Gymnasts are a perfect example of strong and flexible. While they may not be lifting weights, the movements they perform require serious amounts of strength AND flexibility. They develop those traits by training them.  If you want strength and flexibility, I'd highly recommend lifting weights and doing yoga.

Misconception #5 - I'm too old to lift weights.

To my elders... I say this: If you're old, congratulations and happy birthday! If you're out of shape and weak, the only way to change is to move and to lift things. While you may be limited in what you can currently do, you don't have to give up. You can learn to do movements that make you stronger without causing injury. Take advantage of a personal trainer or physical therapist to get you on the right track.