Fitness Myths by Tom Bowler B.S. , CSCS, NASM-CES

Strength training is associated with many myths that should be explained. Having trained clients for approximately ten years, there are several misconceptions that surround strength training. I would like to discuss each of these myths and explain why they are not accurate.

Myth #1 We can reduce fat in an area by doing a single exercise. This is a false statement. An example would be the idea that doing crunches would give everyone a lean six pack. Obviously, this is not a true statement. We can reduce fat in a systematic fashion by combination of a good diet, frequent cardiovascular exercise and a well balanced strength training routine. One exercise that targets a particular area will not reduce the fat dramatically stored in that part of the body. Genetics (ie.where are parents store fat) play a role in where are fat is predominantly stored.

Myth #2 Weight training will make women get bulky. This is another false statement since women do not have as much testosterone as men. Furthermore, women do not have the capacity to naturally build as much muscle as men. Women have more estrogen which gives them a softer, more feminine look. Weight training for women should be encouraged since it helps prevent bone loss which can lead to osteoporosis.

Myth #3 Muscles will turn to fat when we stop exercising. This is not true since muscle cells are completely different from fat cells. Because of this it is impossible for muscle to turn to fat. After we stop an exercise program, people will lose muscle and gain fat. Since fat tissue and muscle tissue are different, it is scientifically impossible for one to turn into the other. Research shows we will lose muscle when we stop exercising. This is because our muscle cells will get smaller, making room for more fat cells to show. In addition people usually consume the same amount of calories when they stop exercising which can also cause an increase in our fat tissue.

Myth #4 Strength training will reduce our flexibility. Stretching frequently during strength training will help prevent any loss of flexibility. We also need to make sure that we go through a full range of motion when we are strength training. This will also help our flexibility so it will not be limited.

Myth #5 Cardiovascular exercise will always burn more calories than strength training. This is not true since a strength workout could be intense enough to burn more calories that a cardiovascular workout. In addition when we have added more muscle, through strength training, we burn more calories while we are at rest. Research shows that when our bodies have more muscle we will increase our resting metabolic rate. Strength training will help increase the amount of muscle so we are able to burn more calories daily, even when our bodies are at rest.

Myth #6 We need to be sore after every strength training workout to make strength gains. Some people are more prone to soreness than others. This does not mean if someone does not get sore, they didn’t have an effective workout or they will not make improvements. People adapt differently to a strength training routine and soreness is not necessarily a factor in making strength gains. Soreness might just be due to lactic acid buildup in our muscles.

Strength training myths will always be around. We need to make sure we talk to fitness professionals (preferably with exercise related degrees) and read material from reliable sources. This will be important in the future in distinguishing fact from fiction regarding strength training.

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