When you’re first getting into weight training, it’s hard to not get sucked into the myths. There’s no shortage of myths that get passed around that can leave you dazed, confused and downright overwhelmed. Not to fear, we’re here to break down and debunk some of the most common myths, letting you lift with confidence.
Myth #1: "Lifting Weights Makes You Bulky"
If you’re a female in the fitness industry, you’ve heard this one or even felt this way. If you’ve ever heard or thought that lifting weights turns you into a ball of muscle, it’s time to set the record straight. Gaining a large amount of muscle mass takes years of consistently training intensely, paired with very specific nutrition. The majority of people, especially females, won’t get the “bulky” appearance that they fear by simply picking up a dumbbell. Lifting weights will help you become stronger and leaner, instead. So, don’t fear the weights.
Myth #2: "Cardio is Better for Fat Loss than Weight Training"
Whenever someone wants to burn fat, their mind goes straight to the treadmill. Yes, cardio burns calories, but weight training can be a much more effective option. When you train on the weights, you build muscle mass. The more muscle mass you have, the more calories you burn at rest. Another added benefit from weight training is a boost in metabolism, meaning you’ll keep burning calories even after you leave the gym. Throwing some weight around in your training not only can get you shredded, it also gives you a lean, sculpted look.
Myth #3: "You Have to Train Every Day to See Results"
A lot of people think that the key to progression in the gym is to work out every day. When actually, the rest is just as important. To progress, your body needs time to recover and rebuild the muscles, and overtraining can hinder the process. The sweet spot is to aim for 3-5 training sessions per week with rest days in between. The magic happens when you’re recovering from your workouts, so there’s no need to be smashing sessions 7 days a week.
Myth #4: "More Sets Equals Better Results"
Even when it comes to your sets in the gym, less is more. Doing excessive sets can lead to fatigue and even an injury. Volume (total sets and reps) still play a big role in progression, however it’s quality over quantity. Prioritizing proper form and intensity over a handful of sets can be far more effective than doing 45 sets of bicep curls. Focus on making each set count and results will follow.
Myth #5: "You Should Always Do a High Number of Reps for Toning"
Another common training misconception is that higher rep ranges (15+) will give you that “toned look” and lowering reps will help you bulk up. In reality, “Toning” is your body losing fat and gaining muscle at the same time, which can be achieved with any rep range. The secret is to use progressive overload to push yourself and progress.
Final Thoughts
Lifting weights isn’t just about throwing around heavy weights and getting bulky. The truth is, weight training is an excellent way to improve your strength, build muscle, burn fat and enhance overall fitness. The main key is to push yourself with good form and you’ll be progressing in no time!
