Debunking Weight Lifting Myths

It is amazing how many myths about strength and conditioning exists. The list is endless as new myths come out every day with new products sold and the search for the quick fix. Before purchasing exercise equipment or a supplement it is wise to search for unbiased research on the product. By unbiased I mean to find some type of information about the product that is not funded by anyone that has a vested interest in the product. Be aware of infomercials and celebrity endorsements. Most products that do work to enhance performance or physique are banned substances. Companies that manufacture supplements will often fund research that shows the product really "works." In short, Buyer Beware.

Here are a few popular myths that I have come across:

1. Strength training makes women bulky

The picture does not do very much justification to what this woman did to look like that. Women will not look like this unless taking steroids. Because of different hormone responses between men and women, there will be differences in muscle building between sexes. Gaining mass also requires a strict change in diet. Though weight lifting will not make women look like the Incredible Hulk, it is still the best way to increase strength and it is very effective. 




2. Spot Training

 Here is a good example of researching products before you buy them. This an item that advertises strictly to make you think you will flatten your stomach and get abs. This machine will not be the reason for losing fat strictly in your abdomen. The reason is because you cannot choose where to lose body fat. Your body will use what is available in the most efficient way possible. You cannot do a thousand sit-ups a day in hopes of losing body fat strictly around your stomach. If you are losing weight it is due to other reasons. Focus on making your routine balanced with exercises that work the entire body and a diet that can be maintained.


3.Weight lifting is unnecessary

The only time I would not recommend strength training to someone is under circumstances that a medical doctor advises to not perform certain exercises. Here are some benefits to building strength:

• Increase fat free mass and lose body fat
• Increase lean tissue mass, daily metabolic rate, and energy expenditure
• Positive impact on flexibility (It is often believed that strength training decreases flexibility...That is also a myth)
• Enhance motor performance, increase running efficiency, jump higher, sprint faster...
• Reduce the risk of injury
• Better balance
• Lower risk of falling
• More confidence
• The list can go on forever

Though I only covered three very popular myths about weight lifting, the message is to question what you hear. Do not accept everything about exercise and strength and conditioning to be fact. Use your logic. If it sounds to good to be true it probably is. There are no easy or quick fixes in exercise.

I'll try to update posts with new myths that come to mind.