Common Misconceptions about Strength Training
The fact that the strength training exercise can cause
muscle-bound and lose flexibility is not true. This could only happen if you
train improperly. It has been found, however, that powerlifters are less
flexible than other weight lifters.
It is not true that women will look masculine if they
develop strength. Contrary to popular belief, most women will not be able to
develop as large and bulky muscles as men, nor will their muscles be as well
defined. On a heavy resistance training program, women and men make about the
same percentage change in strength and hypertrophy. The greater percentage of
fat in most women prevents the muscle definition possible in men and
camouflages the increase in bulk. (Until CAT scans were used in research
studies, it was not evident that women achieved hypertrophy at the same rate as
men).
Gain in muscle mass Strength training does not make you move
more slowly or make you more uncoordinated. Up to a point, increased strength
may help to increase speed. The expression “no pain, no gain” is a fallacy. It
may be helpful to strive for a burning sensation in the muscle, but this is not
painful. If it hurts, you are probably harming yourself. Protein supplements
are not ergogenic aids and do not benefit muscle mass or strength building. You
do need a balanced diet, however.
Drugs do not make you fit. Anabolic steroids, growth
hormones, diuretics, narcotics, and other drugs are taken to enhance
performance that is extremely dangerous and ultimately produces an unhealthy
person rather than a fit one. Strength training is not effective in building
cardiovascular fitness and flexibility. Gains in muscle mass cause an increase
in resting metabolism so muscle fitness training can aid in controlling body
fatness.
It does not require two hours to complete a workout in
weight training- unless you are a competitive lifter or bodybuilder. If you are
training for athletics, you will need 45 to 90 minutes. The beginner or the
person training for fitness or recreation can complete a circuit in 30 to 45
minutes. It is not true that progressive resistance training is only for young
people. Studies have shown that even people in the 80s and 90s can benefit from
regular PRE training.
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