MYTH BUSTERS: Dispelling 3 Strength-Training Myths
Yvette Bernosky B.Ms, C.P.T
At the age of 20, I was determined to begin strength-training, but due to myths I had heard, I was scared I might never learn. I didn’t know how to use the machines properly or design a balanced routine. Just looking at all the muscle charts was intimidating! Once I became better informed and less worried about potential drawbacks, I was able to see the benefits and successfully achieve my desired goal.
Perhaps this has happened to you where a myth has held you back from trying strength-training yourself. As science and research has evolved, so has the understanding of why strength training is important. Many myths that existed in the past have simply been proven wrong. Below are a few common strength-training myths that have been dispelled.
Myth #1: Turning fat into muscle.
First, we must understand that muscle is muscle and fat is fat. They do not convert into one another. However, the good news is that muscle is more dense than fat and takes up less space. One pound of muscle is about that size of a stick of butter. But, one pound of fat is about the size of four sticks of butter - which is a lot of space! Developing muscle density helps your body take shape and firm up, while melting away unwanted body fat.
Myth # 2 Lifting weights will make women bulk up.
Without a specific body-building routine & diet, it’s difficult for women to build large bulky muscles because of lower testosterone levels. However, through proper training, women should not be afraid to lift weights and develop a toned and sculpted physique.
Myth # 3 I am too old to gain strength.
Strength training can dramatically change lives, at any age. A study published in Science Daily stated that, “After doing specific training for 12 weeks, people over the age of 90 improved their strength, power and muscle mass. This was reflected in an increase in their walking speed, a greater capacity to get out of their chairs, an improvement in their balance, a significant reduction in the incidence of falls, a significant improvement in muscle power, and mass in the lower limbs.”
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Wishing you health & wellness,