6 Common Misconceptions About Strength Training

Is strength training a part of your exercise regimen? Research shows that adults who perform just 30 minutes to one hour of strength training per week have a 10% to 20% lower risk of premature death than their counterparts. There are several misconceptions about strength training, however, that you shouldn't believe.

#1) Only Builds Muscle

Some people assume that strength training is only useful for building muscle. When you lift weights or perform other strength training exercises, your body will respond by developing new muscle tissue. Over time, this can lead to increased muscle mass. But strength training does more than just build muscles; it improves endurance, promotes a healthy heart and keeps your respiratory system in top shape.

#2) Requires Weights

Strength training doesn't necessarily require weights. You can perform it with or without weights. Even if you don't have access to dumbbells or other weights, for instance, you can use your own body to perform strength training. Performing push-ups is a strength training exercise. It leverages your own body to expose your muscles to stress.

#3) Makes You Bulky

You don't have to worry about strength training making you bulky. Building bulky muscles requires a specific type of training, which is combined with a high-calorie diet. Most people who engage in strength training will not become bulky. Rather, they will develop lean, toned muscles.

#4) Not Recommended for Older Adults

Regardless of your age, you can take advantage of strength training to improve your health and well-being. Both young adults and old adults can perform strength training. Strength training, in fact, is particularly beneficial for older adults. It promotes stronger bones so that fractures are less likely to occur.

#5) High Reps Are Best

High reps aren't necessarily best when performing strength training. To build muscle, it is important to lift weights that are challenging for you. This may mean heavy weights with low reps or lighter weights with higher reps. Alternatively, you can use your body instead of actual weights. The bottom line is that high reps aren't always best. Depending on your body and personal goals, you may want to go with low reps.

#6) Leads to Injuries

You can sustain an injury doing just about any physical activity -- and strength training is no exception. However, strength training is safe when done correctly, and can even help prevent injuries by improving muscular strength and joint stability.