I'm not completely picking on the anti-cardio crowd, I also want to discuss the myths surrounding strength training. People still picture Arnold Schwarzenegger look-a-likes, pumping iron on Venice beach. Times have changed! Before I even get to the misconceptions, check out my article, the 20 Reasons to Strength Train.
Weight Lifting Misconceptions
Myth 1: I'm going to bulk up.
Woman and yes, even men, worry about putting on too much muscle. Not everybody finds the veiny, over developed look to be physical attractive, and I agree with that outlook whole-heartily!
The truth is, it's incredibly hard to build muscle. Even after three months of seriously hard lifting, you would be lucky to gain 1/2 inch on your bicep. Those bodybuilders you see that look like the Incredible Hulk, are on steroids. Do a quick Google search for drug free body building. There is a huge difference between a natural, and chemically assisted body building physique.
Lifting hard and heavy will develop strength for everyday activities, and tone out your body. I lift pretty heavy, and I'm not about to win any bodybuilding competitions. Do not worry about getting huge!
Myth #2- I don't need to be any stronger.
Weight lifting isn't all about who can lift the most. Strength training improves bone density and strengthens joints and ligaments. This prevents injury and keeps you healthy, and independent well in to old age, by preventing osteoporosis and degenerative bone disease/conditions.
Besides, who doesn't want to be stronger? Isn't it nice to be able to carry shopping home? Is it not great to be able to carry your sleeping child from the car, in to the house? When you hear "improve strength" don't focus on the idea of being able to lift 200lbs over your head. Instead, focus on the functional aspect, and how building muscle improves the quality of your life.
Myth #3- Okay, I'll lift weights but only the light ones.
You cannot improve your strength, and muscle tone by doing 100 reps using a 2lb weight. There is the myth that light weight, with high repetition will give you "tone." This absolutely not true. The only result from this method of training will be a repetitive strain injury! You must lift heavy enough to fatigue your muscles by at least, 12-15 reps. This is the minimum requirement for strength gains AND tone! Anything less, is a waste of time. The rep amount (12-15) is a number that makes strength training easier, oppose to timing your sets. To perform 15 reps, it takes about 1 minute, which is the ideal amount of time for muscle fibers to break down, and fatigue. Muscles need to be worked hard enough to tear microscopic muscle fibers, so they can grow back stronger to handle to weight they are lifting. If you are not fatiguing your muscles, they are not growing back stronger. Therefore, no change has occurred.
A fitness routine is incomplete without strength training 2-4 days a week. Lifting weights is mentally and physically rewarding. You will wonder how you ever went without it.
Lift!
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