10 Stubborn Myths About Weightlifting That Won'T Die

If you've ever walked around a gym, you've likely seen big guys pumping away at the iron while women dredge away on the elliptical or treadmill. A trainer's biggest pet peeve is to have to explain, prove and break down myths around lifting weights to female clients. There are lots of myths around weightlifting, and they prevent many a woman from getting into the kind of shape she deserves and would love. We're determined to bust these top 10 myths.

1. Weights grow bulky muscles

Lifting weights won't automatically and inevitably make you bulky. Women who lift weights will not become "manly", or begin to look like Arnold Schwarzenegger, simply because they do not produce enough testosterone to allow any significant muscle volume grow in. The women you see in magazines with manly bodies are bodybuilders, who often use steroids or "legal alternatives" that are explicitly designed to raise testosterone levels.

2. Lots of reps with a low weight is for toning

This type of weight training is just an easier way of training. Generally, you won't see too much of a difference when you go over 15 reps of any exercise — its just too easy to improve your physique, and is not challenging the muscles to adapt. Toning your muscles requires lifting increasingly heavy weights, making your muscles more dense, heavier, and thus more toned! Hint: If your workout is insanely easy, it probably isn't doing much to get you a toned body.

3. Heavy weights are dangerous

If you're lifting heavy weights out of the blue with poor technique, it can absolutely be dangerous. No question about it. However, with the help of a professional trainer, and some good instruction, you'll be able to lift heavy weights very safely.

Using machines for resistance training is often believed to be safer, but studies have shown that using free weights like barbells and dumbbells is far more effective at reducing the risk of injury, and also that free weiughts are more likely to help improve movements in every-day life (bending, sitting, running, etc).

4. Weights are for guys

This is just a ridiculous statement perpetuated by women who are “scared” of getting bulky, and men who are scared that their women will become stronger than them! Research has shown time and again that lifting weights offers huge health benefits to both men and women, and yes, even children can benefit!

5. Lifting weights increases blood pressure

While you are actively lifting weights, your blood pressure does go up. This happens because the muscles require energy and oxygen to perform the task; as the heart rate and breathing rate increases to provide these two things, so does the amount of blood being passed through the arteries, increasing arterial pressure.

Once your weight lifting activities are over, your blood pressure will also return to normal. Further, people who lift weights regularly have lower blood pressure than those who don't.

6. Older people should avoid weights

As we get older, our bones become frail and muscles lose mass and tone, becoming weak as well. The only way to combat this natural aging process (as proven by several research studies) is to exercise regularly and – you guessed it — to lift weights!

Lifting weights stops decreases in bone density as seen in osteoporosis, and helps to maintain muscle mass in the elderly. The weights do not have to be heavy for a person to benefit from resistance training.

More Myths About Weight Lifting

7. Youth and children shouldn't lift weights

No studies have ever proven that lifting weights stunts growth. Lifting weights cannot do any damage to growth plates as was once believed. The only way to damage growth plates is by directly breaking them. Breaking a bone at the growth plate by dropping a very heavy weight on it, or in an accident will have an effect on future growth at that point.

8. Using weights is for not for beginners

On the contrary; if you are new to exercise and fitness, its a good idea to get started with strength training right away. Whatever your goal may be, lifting weights has a place in your routine. Resistance training is a part of getting fit, losing fat, improving performance, improving joint flexibility, impriving stamina, increasing flexibility, and preventing illness.

The only precaution you should take as a beginner is to get help with using proper technique and a comprehensive exercise program. You should also start with smaller, lighter, weights, and build up as you increase your strength.

9. Weights are complicated

Lifting weights can be more complicated than running on a cardio machine, or sitting in a chair (machine) to perform a leg curl. However, learning 3 or 4 exercises is something anyone can do, regardless of skill level, or how coordinated you are. Its good for the brain and nervous system to learn new movements which, in turn, help keep you healthier and safer outside of the gym.

Always seek help from a qualified expert, and avoid hearsay from your friends.

10. Weights are bad for joints

The major difference between sports and lifting weights is the environment. Lifting weights is actually very safe for joints because it is done in a controlled environment, with no sudden, unpredictable movements. Studies have also shown that people who squat heavy weights regularly have more stable and healthier knee joints than those who do not squat regularly.

Using free weights help to reinforce stability, and strengthen the muscles, tendons and ligaments which attach at the joint.

Stop fussing around and start lifting weights now that you know what a different it can make to your success!