STRENGTH TRAINING FOR EVERYBODY: Myths vs. Facts

Shravya Naik, Strength and Conditioning Coach

Myth 1: Strength training is only for athletes and bodybuilders.

Fact: Strength training benefits everyBody, from young adults to seniors. It improves bone & muscle strength, metabolism, posture, and joint health, reducing the risk of injuries and conditions like osteoporosis. Studies show resistance training helps in managing diabetes and heart & lunge health.

Myth 2: Lifting weights will make women look manly.

Fact: Women have lower testosterone than men, making it nearly impossible to bulk up naturally. Strength training tones muscles, burns fat, and enhances body shape rather than causing excessive muscle gain. Increased muscle mass reduces and prevents fat storage in the body, which in turn leads to good hormone functioning and prevents PCOS & other hormone imbalances.

Myth 3: Deadlifts and squats are bad for the knees and lower back.

Fact: When done with proper technique, these exercises strengthen the legs, core, and spine, reducing knee and back pain. Stronger leg muscles lower arthritis risk and improve functional abilities. 

Myth 4: How long should I exercise to build strength and muscle?

Fact: You shouldn’t think of strength training as something you just stop once you reach your goals. Exercise should be part of your lifestyle for long-term health and well-being. Strength training builds a solid foundation of muscle, which helps with daily activities and keeps you strong as you age.

To build strength, 45-60 min of resistance training, 3-5 times a week is ideal. Once you’ve gained strength, you can maintain it 2-3 times a week, but stopping exercise entirely isn’t recommended. Regular exercise helps keep your muscles strong, boosts metabolism, improves joint health, and reduces the risk of diabetes, thyroid and heart-related diseases. It’s not just about achieving strength—it’s about staying strong and healthy for life.

Myth 5: All I need is cardio to burn more fat!

Fact: Cardio burns calories, but strength training increases muscle mass, which boosts metabolism even at rest. A combination of both have been proven to be the best for fat loss and muscle maintenance.

Myth 6: Only walking is enough for fat loss.

Fact: Walking is great for heart health, but strength training burns more fat over time. A mix of strength, cardio, and mobility work is best for weight management.

Myth 7: "I eat less but still don’t lose weight."

Fact: Losing weight isn’t just about eating less, it’s about burning more calories than you eat. If you eat too little, your body can go into “starvation mode,” (craving for more food) slowing down your metabolism, making you feel tired, and even leading to muscle loss. This isn’t beneficial for your health or weight loss. Instead, aim for a healthy calorie deficit, focusing on nutritious foods that give you energy and help you maintain muscle        while losing fat.

Myth 8: Doing a lot of activities (yoga, walking, cycling, etc…) will burn more calories.

Fact: While physical activity is important for overall health, fat loss happens when you burn more calories than you consume (caloric deficit). Low-intensity activities like yoga, walking, and cycling improve fitness but may not burn enough calories alone for significant fat loss. Strength training and high-intensity workouts boost metabolism, build muscle, and help burn fat more efficiently even when you're resting. A balanced mix of strength, cardio, and proper nutrition is the best approach for fat loss.

Myth 9: Can I lose fat only in my tummy?

Fact: Spot reduction—losing fat in one specific area by doing targeted exercises—is a lie. Fat loss happens overall, not just in one spot. To lose belly fat, combine strength training (builds muscle and boosts metabolism), cardio (burns calories), and a calorie deficit (eat fewer calories than you burn). This approach will help reduce fat from your whole body, including your tummy.

Myth 10: How fast can I lose weight?

Fact: Safe and sustainable weight loss is 0.5-1 kg per week. Faster weight loss may lead to muscle loss, metabolic slowdown, and nutrient deficiencies. 

Source: Shravya Naik, Strength and Conditioning Coach, BSc Exercise and Sports Science

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