Is there a lot of information available that corrects common myths about strength training? With the rise of fitness apps and social media influencers, many false ideas about strength training are being spread. Despite its many benefits, strength training often gets misunderstood, causing people to avoid it unnecessarily.
Strength training not only supports heart health and bone protection but also boosts mental health. However, due to misconceptions, this beneficial form of exercise is sometimes overlooked. Here are some common strength training myths that need to be debunked.
Myth #1: Strength training makes you bulky
This is one of the most prevalent strength training myths. The fear that this form of exercise will lead to a significant increase in muscle mass is a common misconception.
This myth likely originated from the bodybuilding culture of the 70s and 80s, when figures like Arnold Schwarzenegger were prominent, and gyms were filled with muscular individuals performing bodybuilding exercises for hours. However, achieving professional bodybuilder physique muscle mass is a slow process that requires a lot of time, effort, and mostly with the use of anabolic steroids.
To achieve noticeable body mass, one needs to consume a caloric surplus with a significant amount of protein, in addition to working specific muscles for extended periods. While strength training can alter your body’s physical appearance, the changes won’t be as drastic as you might expect.
Most people maintain a normal diet, which likely leads to an increase in lean muscle mass and a decrease in fat body mass. Therefore, strength training can result in positive body composition changes, impacting mental health, physical health, and chronic diseases.
Myth #2: Strength training isn’t for older individuals
Many people believe that strength training is only for younger or “fitter” individuals. However, this couldn’t be further from the truth. Strength training, with its positive impact on bone density, is highly beneficial for seniors.
Maintaining quality of life into your 80s and 90s, being able to move around actively, get up from a chair independently, resist falls, stay balanced, and maintain flexibility and mobility are all critical to life. Especially for those over 50, strength training is a must-do.
Myth #3: Strength training isn’t for runners
Some runners believe that strength training is unnecessary or even detrimental to their performance. However, strength training is known for its ability to enhance athletic performance and prevent injury.
Many long-time runners believe that to improve running, one should simply run more. While sport-specific activities are essential for runners, strength training complements running significantly. It’s not an either-or situation; both forms of exercise can coexist to improve overall performance.