Strength Training Myths Busted
Prepare to Have Your Gains Questioned (and Then Reaffirmed)
Strength Training Myths Busted: Prepare to Have Your Gains Questioned (and Then Reaffirmed)
So, you've heard some things about strength training, huh? Probably from your Uncle Gary who still thinks carbs are the enemy. Well, buckle up buttercup, because we're about to debunk some myths with SCIENCE!
💪 Myth #1: Strength Training Makes You Stiff as a Board
Reality: Actually, it might make you more flexible. A 2023 study says resistance training can improve your range of motion as well as static stretching. So go ahead, squat deep. Overhead press like you mean it. You might actually touch your toes one day. (No promises, though).
🏋️ Myth #2: Crunches Will Give You a Six-Pack
Reality: Oh, honey, no. Spot reduction is a myth. Doing a million crunches will only make you really good at crunches. Belly fat says "hello" regardless. Fat loss happens when you create an overall caloric deficit and train your whole body. So, put down the ab roller and pick up some weights.
🔥 Myth #3: You Need to Lift Heavy to Build Muscle
Reality: Any weight can build muscle, even the light ones. Apparently. Some study with like, 200 other studies said that any load, even if you lift light weights infrequently, can increase muscle mass and strength. So... technically, you can curl a water bottle and make progress. That said, heavy weights and multiple sets are better, but whatever floats your boat.
😤 Myth #4: Soreness Means Gains
Reality: Being sore just means you tore some stuff. It's Delayed Onset Muscle Soreness (DOMS). Hypertrophy, which is muscle growth, is driven by progressive overload. In other words, lift more weight over time. Tracking strength and training volume is a better indicator of progress. Being sore just means you probably overdid it. Maybe tone it down, champ.
📅 Myth #5: You Need to Train Every Day
Reality: Working each muscle group twice a week is optimal for growth. More frequent sessions don't necessarily provide extra benefit unless you significantly increase your volume. So, rest, recover, and focus on getting in 10-20 sets per muscle group per week. You're not lazy; you're optimizing.
🎯 Bonus Round: Strength Training Perks You Didn't Know About
Flexibility:
Up to 28% improvement in range of motion.
Bone Density:
Important for not turning into a frail skeleton when you get old.
Cardiovascular Health:
Reduces cardiovascular disease risk by 22% when you train for 60-120 minutes per week. So basically, skip the treadmill and lift some weights. Your heart will thank you.
🏆 The Bottom Line
Strength training is good for you. Do it. And ignore Uncle Gary.
Ready to put these myths to rest and start your real strength training journey? Download the Juice app and let's get those gains properly tracked!