8 strength training myths you shouldn't believe

"It's only for guys"

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More women are starting to embrace strength training. Gone were the days when women sought rail-thin figures. With celebs like Gal Gadot and Kate Upton advocating and speaking up about their strength training routines, more women are starting to pick up the weights to get toned. Strength training isn't only for the lads but it's also a great way for those who are looking to increase their heart rate and improve their metabolism. At the same time, adding a mix of strength training and cardio also speeds up the fat-burning process which is perfect, especially for those who are looking to lose a few pounds.

"Doing specific exercises, such as abdominal crunches, will lead to fat loss in those areas"

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People may think that doing sit-ups will reduce belly fat or that doing leg exercises will slim down their thighs. However, they are all just myths. In fact, fat loss occurs throughout the body in a systemic manner, rather than in isolated regions. When the body needs energy, it draws from fat stores stored throughout the body, not just from the area being exercised. Therefore, while strength training can build muscle in specific areas, it does not directly lead to fat loss in those areas.

Fat loss is achieved by maintaining a caloric deficit through diet and increasing energy expenditure with cardio and strength training. Doing so helps to prompt the body to utilise fat stores for energy, leading to overall fat loss, including in targeted areas.

 

"Strength training makes you bulky"

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Combining strength training and cardio will help you build lean muscles. Strength training is also important to help you build muscle for weight loss and weight maintenance. Furthermore, you will not gain muscle mass overnight. You may have been misled by images of bodybuilders. The bulk of muscles in bodybuilders doesn't purely stem from lifting weights but often involves extended periods of specialised training, strict diet plans and supplements. So don't think that doing strength training twice or thrice a week will cause unwanted bulking. If you are looking for a toned body, the key is having a balance between strength training, cardio and diet.

"It burns fewer calories than cardio"

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While cardio is often the go-to method to burn fat and calories, high-intensity strength training allows for Excess-Post Exercise Oxygen Consumption (EPOC) to occur, meaning your metabolism is elevated and you will continue to burn calories even after your workout. According to the European Journal of Applied Physiology, metabolism can be boosted for up to 38 hours after a weights workout. Overall, you probably have to run for a longer period of time to burn the same number of calories as one high-intensity strength training session.

"Muscle will turn into fat once you stop lifting"

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Some people fear that once they stop weight training, their muscles will turn into fat. However, it's not true. This is because muscle and fats are made up of different types of cells. People who appear to gain weight once they stop strength training are likely because they are not adjusting their caloric intake accordingly. Muscle cells do not morph into fats, in fact, they only shrink when you stop exercising actively.

"You have to lift heavy weights to get stronger"

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If you are not entering a weightlifting competition, then you shouldn't focus too much only lifting the heaviest weight possible. Surprisingly, significant strength gains can be achieved by lifting just 40 to 50 percent of your maximum comfortable weight. For beginners, it's advisable to select weights suited to your capacity and gradually increase over time. Remember, just like any exercise, there are no shortcuts to results.

"Lifting makes you stiff and inflexible"

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A study in The Journal of Strength & Conditioning reveals weight training's surprising role in enhancing flexibility. Research indicates that muscle and fascia, a connective tissue, contribute up to 41% of joint flexibility. Additionally, resistance training can alleviate muscle and fascia stiffness. It's crucial to perform exercises through their full range of motion, such as fully extending your arm during a bicep curl, for optimal muscle balance and joint stability, preventing inflexibility. However, don't neglect stretching; a blend of strength training and stretching is key to preserving the range of motion effectively.

"Weight training is bad for your joints"

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Contrary to popular belief, weight-bearing exercises like squats are beneficial for building strength in your legs and hips. Strengthened muscles contribute to greater joint stability. However, improper technique can lead to joint injuries. Prioritise proper form to safeguard your joints during workouts.



This article was first published in Shape. Additional reporting: Her World Singapore/Shazrina Shamsudin