Don't Let Strength Training Myths Weigh You Down

January is the time for New Year’s resolutions. Millions of people resolve to get active and live healthier lives every year. To burn fat, many often look to running. Before you invest in a new pair of running shoes, know that picking up a pair of dumbbells provides a better option.

Muscle Myths

Most know the health benefits of regular exercise. Studies show one hour of cardiovascular exercise per week lowers mortality rates and can yield significant weight loss for men and women. But the notion that cardio is the best way to burn fat is outdated. Strength training is proven to be as effective for burning fat by itself as aerobic exercise.

Let’s dispel a few other myths about strength training:

• Myth: “Strength training will make me less flexible.”

Fact: Strength training exercises are proven to improve joint stability when performed correctly. This impacts a person’s ability to use a full range of motion and increases flexibility.

• Myth: “You have to have special equipment or pay for a gym membership.”

Fact: Bodyweight strength training helps build muscle without weights or any kind of external load. It also improves aerobic capacity and muscle endurance. Pullups, squats and pushups are fundamental movements that will help you add strength using your body weight for resistance.

• Myth: “Lifting weights makes women bulky.”

Fact: Testosterone is a key factor in muscle growth. Most women do not produce enough of the hormone to build significant muscle mass. “Bulking up” also requires significant training time and effort with heavy weights several times each week over the course of years.

• Myth: “Strength training weakens your bones.”

Fact: Resistance exercises make muscles and bones stronger. Studies show strength training increases bone mass and positively impacts the lumbar spine and hips in postmenopausal women and older adults.

Stronger Feels Better

Strength training has benefits beyond muscle tone and fat loss. A 2018 study examined the effects of exercise on depression. Participants suffering from depression saw their symptoms improve after resistance exercises. Those without depressive symptoms were less likely to become depressed after resistance exercises.

Lift More in 2024

If this is the year you finally get in better shape, make strength training part of your fitness resolution. Be sure to talk with your primary care doctor : before beginning any fitness regimen. Remember, you don’t need special shoes or expensive equipment. Just lift more in 2024.

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Christopher Formen MD

Chris Formen, MD, is a radiologist with Northland Radiology and on staff at North Kansas City Hospital. He is board-certified and has provided radiology services to patients since 2006. A fitness enthusiast, he enjoys cycling and has competed as a powerlifter and amateur bodybuilder.