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Strength-Training Truths You Need to Know

We take four common strength-training myths and separate fact from fiction.

Aerobics is easy to understand. We all ran, skipped, jumped when we were kids--and it felt good. Strength training, on the other hand, seems peculiar to some people because they’re not really sure if they know what it is. But every time you lift a bag of groceries, you’re strength training in a way. It’s just as applicable to your daily life as aerobics. So forget the pictures you might have in your head of hulking body builders. In fact, everyone from coach potatoes to gym enthusiasts can get great benefits from strength training. But is all the talk you hear about strength training really true? Here’s the story.

Myth: Strength training is only for the young.
Fact: It’s never to late to build your strength—in later years, it can help you guard against fractures and help keep your energy levels high. With aging it’s common to lose muscle so strength training can help you fight the trend. But if you’re over 40 and/or have never strength trained before, discuss your intended exercise program with your doctor to be sure it’s right for you.

Myth: Strength training will make you bulky.
Fact: You don’t just walk into a gym, do a few bicep curls, and walk out with arms that would rival a champion body builder—gaining muscle bulk requires hard work and the right genetics. Plus, regular strength training may help increase the amount of lean muscle mass and calories you may burn, which may help with weight loss efforts.

Myth: Free weights give better results then weight machines.
Fact: Both free weights and weight machines have pluses and minuses, but your decision should be based on your goals, fitness level, and personal preference. If you’re new to strength training or returning after a few months, it’s a good idea to start with weight machines for the first 10 to 12 weeks to give your body time to adjust to the movements. Plus machines often provide illustrations and instructions for proper use right on the equipment to help guide your workout. Advanced weight lifters might want the added stability benefits they may get from free weights, resulting from the need to balance the weight throughout the exercise. But, a combination of the two is a good idea for a well-rounded program that might keep you interested longer.

Myth: Strength training takes too much time and energy.
Fact: Researchers now believe you can get all of the benefits of strength training by doing just a single set of 12 repetitions for each exercise—just enough to feel short-term fatigue in the muscles you’re working. And you don’t have to strength train every day either. Just two to three times a week is enough to see benefits.