April 14, 2024

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Debunking 5 basic myths about weightlifting

3 min read

Amid a surfeit of information available, a fitness expert cuts to the chase and demystifies five common misconceptions that beginners have about lifting weights



In the realm of fitness, myths and misconceptions about weightlifting abound, often leaving individuals confused about the best ways to achieve their health and fitness goals. Whether it’s the fear of gaining bulky muscles or the misconception that cardio is the sole key to fat loss, these myths can hinder progress and prevent individuals from fully embracing the benefits of weightlifting.  So, while its true that there’s a surfeit of information out there about the topic, at times, one needs to get back to the basics and debunk misconceptions that may be stopping newcomers from attempting weights. 

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Myth#1: Lifting heavy weights always leads to bulky muscles
Fact: Contrary to popular belief, lifting heavy weights does not automatically result in bulky muscles. The development of muscle size is influenced by a myriad of factors, including genetics, diet, and workout intensity. While lifting heavy weights can increase overall strength, it does not necessarily equate to a bulkier physique. Achieving muscle hypertrophy involves a combination of factors, and lifting heavy is just one piece of the puzzle.

Myth#2: Cardio is more effective for fat loss than weightlifting
Fact: Both cardio and weightlifting play crucial roles in fat loss. While cardio burns calories during the activity, weightlifting contributes to long-term fat loss by building muscle. Muscle is metabolically active, meaning it burns more calories at rest. Combining both forms of exercise creates a well-rounded approach to fat loss, boosting metabolism and enhancing overall fitness.

Myth#3: Weightlifting is only for younger people
Fact: Weightlifting is not exclusive to the younger demographic. In fact, it provides a multitude of benefits for individuals of all ages. As we age, maintaining bone density, joint health, and muscle mass becomes increasingly important. Incorporating weightlifting into a fitness routine is important as it helps mitigate the effects of ageing, promoting overall health and well-being.

Myth#4: Spot reduction is possible with weightlifting
Fact: It’s a common misconception that targeting specific muscles through weightlifting can lead to spot reduction, shedding fat from those areas. However, the body doesn’t work that way. Spot reduction is not possible through exercise alone. A comprehensive approach, including a balanced diet and regular exercise, is essential for overall fat loss.

Myth#5: Weightlifting makes women look bulky
Fact: One prevalent myth discourages women from weightlifting, fearing a bulky appearance. In reality, women generally lack the testosterone levels necessary for significant muscle bulk. Weightlifting for women can lead to improved muscle tone, strength, and overall health without the risk of developing a bulky physique. Embracing weightlifting can empower women to achieve their fitness goals without the unwarranted fear of an undesirable outcome.

Dispelling myths surrounding weightlifting is crucial for promoting a more informed and inclusive approach to fitness. When performed with proper form and technique, weightlifting offers a myriad of health benefits without the misconceptions that often deter individuals from incorporating it into their fitness routines. It’s time to embrace the weights, challenge these myths, and unlock the full potential of a well-rounded and effective fitness journey.

Riz Sunny is a fitness expert and the founder and head trainer at My Bollywood Body in Canada. 

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