Strength training stands as one of the most powerful methods for enhancing body composition, health, and performance. However, myths about resistance training persist. Here are five myths fitness pros and students need to know about.
Myth 1: Strength Training Is Only For Athletes.
Many think that resistance training is for athletes. However, resistance training is for everyone. Strength training can help people improve all types of performance, from balance to coordination, to muscle and bone health to basic functional movement.
Myth 2: More Training = More Results.
Training volume matters, but going too far with training can do more harm than good. Training programs require balance. A well-designed resistance training plan requires balance between training intensity and recovery. It also requires proper application of intensity, volume and load progression. Additionally, any plan requires that clients adapt to training demands in individual ways.
Myth 3: Strength Training Reduces Flexibility.
It is common wisdom that doing resistance training leads to loss of flexibility. Yet the truth is that properly performing strength training exercises can help maintain and improve flexibility. The key is that exercises should be performed through full ranges of motion. Resistance exercise improves strength, mobility and function.
Myth 4: Novices Should Not Start Resistance Training.
Some think people should wait months or years before beginning a resistance training plan. Resistance training can be done safely by people of all experience levels if done correctly. Having a personal training expert to provide instruction on technique and progression can improve the novice client’s confidence and ability to adhere to a program.
Myth 5: Strength Training Should Yield Quick Results.
Clients need realistic expectations about training. It takes time for the body to physiologically adapt to strength training stimuli. People who expect changes in strength or body composition after training for a few weeks will be very disappointed.
It is clear that resistance training programs and exercise programming must be individualized. Not everyone responds to exercise in the same way. Factors such as age, goals and lifestyle must be considered when designing a training plan. This applies to everyone, not just beginners or athletes. A program that works perfectly well for one client might not work at all for another.
Resistance training is one of the best training interventions to improve health and performance, and clients will benefit from it, despite the myths. Fitness professionals can use this information to better educate and help their clients.