Fitness
•Centr Team
The 8 worst myths about strength training, busted
Gone are the days when the weight-training corner was the realm of bodybuilders alone.
Dumbbells, kettlebells, cable machines, pull-up bars – more and more people are realizing the benefits of pumping iron and using bodyweight exercise for strength, health and muscle growth.
While more folks are reaching for weights, there are still some serious misconceptions about strength training holding others back. So we’re bearing the load and debunking the myths that might be stopping you from lifting yourself up to your fitness potential.
1. “Lifting weights leads to injury”
Sure, if you lift too heavy too soon, or lift with bad form, you may injure yourself. But by taking the time to learn proper technique, and gradually increasing weight as you get stronger, lifting weights will actually decrease your risk of injury in the long term.
How? Strength training builds muscle strength, which supports and protects joints. This is why if you have issues with a knee joint, for example, you’ll often be advised to strengthen your quads. Loading your bones with weight also increases bone density, reducing the risk of fractures.
Strength training also improves functional movement – your ability to complete everyday tasks. That means less awkward tweaks when you do regular stuff like get your toddler out of the car.
2. “If you lift weights you WILL get bulky”
Strength training builds lean muscle to sculpt and define your body shape. Because muscle is metabolically active, you’ll be burning fat even when your workout is over. So even if bulking up is not your goal, don’t avoid strength training.
Tthe truth is, bulking up requires a specific meal plan and training. To gain muscle mass, a protein rich-diet and a calorie surplus are essential. In fact, if you’re following a healthy diet plan for fat loss or general fitness, you’d probably have to go out of your way to fit all those extra calories in.
3. “I don’t feel sore, so lifting weights was a waste of time”
The “no pain, no gain” mentality has got to go. Yes, DOMS (delayed onset muscle soreness) can be a good sign for muscle growth. But take it from Chris Hemsworth’s personal trainer Luke Zocchi:
“If you’re consistently lifting weights, you should NOT have DOMS every single day. It’s more common as a beginner, then as you get stronger you’re more likely to feel DOMS after an especially big workout, a personal record attempt, or an unusual session that hits different muscle groups.”
4. “Heavy weights are for bodybuilders only”
Doing high reps in a workout with light weights can be great for your cardio fitness and building endurance, but you need to challenge your muscles in order for them to grow and add definition.
So don’t be afraid to reach for the heavy weights. How heavy? Your muscles should be fatigued by the end of a set, and the final reps should be difficult to complete.
Achieving the physique of a bodybuilder requires years of effort and targeted training. Trust us, you’re not going to “bulk up” without actively working towards it.
5. “The stronger you are, the less flexible you are”
You’re picturing a bulky He-Man character who walks funny because his muscles are just bulging out all over the place, aren’t you?
There is a grain of truth to this myth: Chris Hemsworth in full bulked-up Thor mode is going to be less flexible than a gymnast. But that’s also why Chris’s Centr Power muscle-building routine incorporates functional workouts – to maintain that flexibility for everyday movement.
And for those of us who aren’t superhero sized, performing strength exercises through the full range of motion can actually increase flexibility. Take the classic squat – at first, you may not be able to get your thighs parallel to the floor as you squat down. But as you build strength and sink deeper into the squat, you’re actually increasing flexibility in your hips, knees and ankles.
6. “Strength training is only for young people”
There are more than a few Centr members in the 60+ age bracket who would like to have a word with you!
Not only is strength training not just for young people, it’s actively recommended for older people by everyone from the American Heart Association to the Arthritis Foundation.
As we grow older, our muscles and bones become progressively weaker – the rate of loss is even faster after 65 for women, and 70 for men. However, with strength training you can slow, or even turn back the clock on that loss, helping yourself to live better for longer.
So let’s try a new rule: lift it or lose it.
7. “If you want to get toned, cardio is the only way to go”
Cardio will burn calories, but the only way to get toned is muscle development through strength training. That’s because all “toning” really means creating definition by building muscle and burning fat.
So if you’re skipping your strength sessions, you’re missing out on a key part of the puzzle. The more lean muscle we develop through strength training, the harder our metabolism needs to work to keep it, resulting in a higher calorie burn during and after your workout.
8. “Strength training is just not for me”
It doesn’t matter if you want to lose weight, move better through your everyday life, reduce knee or back pain, perform better in your chosen sport, counteract the symptoms of perimenopause or look like a superhero. Strength training is for everyone.
You can do it at home or in the gym with just a bench and dumbbells, or in ways that don’t necessarily involve weights at all.
Our tip: forget the myths about strength training and start feeling the benefits instead.
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