If you want to increase your strength and build muscle, weightlifting should definitely be part of your workout routine. That being said, there’s a right way and a wrong way to go about it.
Many inexperienced gym-goers worry that lifting heavy weights will increase the risk of injury or cause them to become too bulky. Experienced lifters find themselves defending their methods, often without strong, science-backed reasons. Whichever category you fall into, understanding the truth about weightlifting and dispelling the myths can help you embrace the lifestyle and see real results.
Here’s a look at the top weightlifting misconceptions and why they shouldn’t stop you.
It’s often assumed that weightlifting will make you big and bulky, but the truth is, adding muscle and lean body mass is difficult to do with lifting alone. For both men or women, gaining muscle mass comes from a combination of heavy weightlifting and following a protein-rich diet.
The key to improving your body composition to become stronger and leaner is to perform compound lifting movements like squatting and deadlifting.
You may have heard that lifting weights puts unsafe strain on your joints but that’s only likely to happen if you lift the wrong way.
In fact, with proper form and plenty of recovery time between workouts, weightlifting exercises can actually improve joint stability and reduce pain, particularly from arthritis.
True, you’ll burn more calories while you’re doing cardio than you will lifting weights, but that’s only half the equation. On top of being more effective for building muscle, weight training also helps to spike your metabolism for longer after your workout in comparison to cardio.
Keeping your metabolism elevated ultimately helps your body burn more calories at rest. Research shows that a combination of weightlifting and cardio such as HIIT may help to maximize your fat loss potential.
Weightlifting may cause a temporary rise in blood pressure, however, research shows that a consistent routine can actually lower both your systolic and diastolic pressures over time.
Normal blood pressure is essential for cardiovascular health, so strength training is actually good for your heart. On top of that, improved blood flow also decreases the risk of sexual health issues like erectile dysfunction (ED) for men.
The fact is, toning itself is a myth — muscles simply grow or shrink in size, they don’t change in tone. If you want your muscles to become more visible, you may want to focus on losing body fat.
Research shows that lifting higher reps with lighter weights yields similar results to lifting more weight for fewer reps. So, if you want to achieve a lean, toned look, you may want to consider pairing weightlifting with cardio to shed fat and gain lean mass.
Weightlifting has benefits for everyone, regardless of sex. Unless a woman spends seven days a week in the gym and consumes massive amounts of calories and protein every day, she’s unlikely to become bulky. In fact, most women are able to build significant amounts of strength and lean muscle mass without appearing bulky at all.
On top of the most obvious benefits, weightlifting also helps to trigger your body’s production of somatotropin or human growth hormone (yes, in women too) which have been shown to increase fat metabolism and reduce some of the biological effects of aging.
Flexibility refers to the ease with which your joints move through their complete range of motion. Some people are naturally more flexible than others, though stretching and certain exercises like yoga can improve flexibility.
While it’s commonly assumed that weightlifting is bad for flexibility because bigger muscles may impinge on your range of motion, the truth is, full-range resistance training can actually improve flexibility, perhaps even better than static stretching routines.
Research shows that lifting lighter weights for more reps may be just as effective as lifting heavier weights for fewer reps when it comes to building muscle. The key to seeing results is to push your muscles to the point of fatigue — that’s when growth happens.
You don’t want to overdo it, but whichever approach works best to help you achieve that goal is the right way to go.
If you’re new to weightlifting or concerned about aggravating an old injury, stick to lighter weights with more reps or ask a professional trainer to help you.
Our team of trainers will be more than happy to advise you the best way to get your perfect body!
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