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  • Anton Lippis

Top 5 Myths About Strength Training—Debunked!

woman strength training at a gym

Strength training is a crucial component of any workout regimen, offering numerous benefits to health, fitness, and function. Yet numerous myths can deter people from lifting weights or engaging in structured strength training. Let's discuss five prominent ones and set the record straight.

Myth 1: Strength Training Will Make You Bulky

One common misconception is that strength training—especially lifting weights—will automatically make you bulky. This is often something that women prospective trainers are concerned about, having been told they should stick to light weights or aerobic exercise to avoid gaining too much muscle.

First of all, there's absolutely nothing wrong with working to gain muscle as a woman if that's what you want! But even if it's not, building significant muscle mass requires specific training, diet, and genetic factors. It takes a lot of very specific work. For most people, there are lots of benefits that can accrue from regular weight lifting without necessarily increasing muscle mass much, including improved strength, stamina, bone density, and joint health.

Myth 2: Older Adults Should Avoid Strength Training

Some older individuals are concerned that strength training isn't for them and that it's likely to result in injury. In fact, proper strength training with good technique is one of the safest forms of exercise and is something recommended for people of all ages, including those over 65. If you are concerned and want some extra guidance and supervision with your training, get in touch with us here at Xpress Personal Training!

Myth 3: You Need to Spend Hours in the Gym

Contrary to popular belief, effective strength training doesn't require hours in the gym. In fact, the time commitment can be fairly minimal—properly structured, two half-hour sessions per week is enough to make significant progress. This is what we specialise in here at Xpress, and we pride ourselves on putting together effective personal training programs that take just 30 minutes.

Myth 4: Strength Training Will Decrease Flexibility

Contrary to stereotypes of bulky and inflexible bodybuilders, strength training doesn't decrease flexibility or mobility. Actually, properly performed strength exercises can enhance your flexibility by promoting full range of motion, and help increase your control of movement across that range. Incorporating some dynamic stretching into your warm up or cool down can continue to improve your mobility as well.

Myth 5: Strength Training Only Builds Muscle

While improving strength is a key benefit of strength training (hence the name), as mentioned above you can get noticeable increases in strength without increasing muscle mass very much. Additionally, this type of training has many other benefits, including reduced injury risk, improved bone density, posture, and cognitive function—even management of chronic pain.


Don't let these myths around lifting weights stop you from beginning your strength training journey. By debunking these misconceptions, you can embrace the full benefits of this type of training, leading to a stronger, healthier you. Get in touch with us at Xpress Personal Training today to get started.

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