Myths About Strength Training
YMCA OF GREATER WAUKESHA COUNTY
DESPITE THE BENEFITS, SOME PEOPLE ARE RELUCTANT TO BEGIN STRENGTH TRAINING
Sunday, May 29, 2022
By: Kayla, Personal Trainer at the Tri County YMCA
Many people are unsure if strength training is for them, and it may be because of some well-known myths. There are many good reasons to add strength training to your fitness regime, from improved movement control, better cognitive abilities, enhanced cardiovascular health, better bone development, and reduction in chronic pain — to just plain old feeling better. As a Fitness Director with experience in strength training, I'll be debunking six common myths so you can be better informed the next time you head to the weight rack!
Myth 1: Cardio is better for fat/weight loss than strength training.
You need BOTH for an efficient weight loss program. Cardio will burn more calories during the workout, but building muscle will make sure that you continue to burn more calories throughout your entire day, not just during the workout.
Myth 2: Women will get bulky if they lift.
It takes a LOT of hard work and dedication for women to get muscle definition. I can not stress enough how much work it takes to build muscle and lose enough body fat to see muscle definition. It involves lifting heavy weights often, eating lots of calories (the right ones), and it helps to have enough testosterone. Becoming “bulky” generally will take more testosterone than women have in their bodies naturally.
Myth 3: You have to lift five days a week to see results.
While it is true that the more you lift, the better results you will generally see – lifting even once or twice a week will benefit you in the long run if you do it consistently! For an efficient full-body workout, get one exercise in the following categories: push, pull, hinge, squat, and carry.
Myth 4: You need a gym to do strength training.
You can get creative at home! Push-ups, planks, lunges, squats, and step-ups are all excellent bodyweight exercises you can do at home! Put books in a backpack to add weight to exercises, use a gallon of milk on each end of a stick as a barbell, or purchase a pack of resistance bands (they also travel well).
Myth 5: Strength training is only for bodybuilders.
Strength training benefits EVERYONE! Even if your goal isn’t to increase muscle mass, strength training will improve all aspects of your day-to-day life, no matter your age. You may notice that it is easier to go up a flight of stairs or that you can get up off the couch without so much groaning.
Myth 6: You can choose where you lose body fat.
Unfortunately, doing 100 sit-ups a day will not help you lose that belly fat you are looking to take off. You can’t choose where your body loses fat; your body decides where it loses fat – regardless of which muscles you work. So work them all!