Strength training is important for us all to do and lifting weights is a great way to do this, but not everybody does this. Strength training is essential to weight control.Strength training breaks the cycle by maintaining and replacing lost muscle tissue, which increases your metabolism.A half-hour session with weights can easily consume more calories than a comparable period of moderate cycling, brisk walking, or jogging. Plus, your body will continue to burn calories faster for up to two hours after a strength-training session. If you haven’t started lifting weights, it may be because you have run into some of the myths about strength training. There are some misconceptions about strength training:

Myth1:  Strength training is dangerous

Anything is dangerous if you do it incorrectly. Strength training is no exception. Strength training is safe as long as it is done correctly. You can learn the proper way to use weights by working with a qualified trainer at a local gym. As long as you take the time to learn properforms on the basic exercises and always use a spotter or additional safety measures

Myth 2:Strength training will make you look bulky

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque. The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle. Women may experience some weight gain, but this is simply because lean muscle weighs more than fat. This muscle is not going to give you bulk. In fact, as you build muscle your body will tighten in all the right places, to give you toned look.

Myth 3: Older should not try strength training

Nearly everyone can benefit from strength training, including the elderly. Older adults who participate in strength training programs have improved self-confidence and self-esteem, as well as more muscle mass and greater bone density. You will be surprised to know that older muscles respond very well to strength training, provided you stick to good progression plan. Strength training help to improve heart health, weight control, and improve blood glucose control.

Myth 4: Strength training limit flexibility

Strengthening your muscles does not have any tightening effect on joints, ligaments, or connective tissue. If you have significant flexibility, all you need to do to maintain that is an appropriate stretching routine. Stretching works regardless of how much strength training you do. So, you can even increase your flexibility while strength training by incorporating appropriate stretching into your workouts.

Myth 5: Strength training doesn’t burn fat

On the contrary, muscle mass is your number one ally against fat gains.  A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Myth 6: Use light weight and high reps to tone                         

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become out dated. These high repetitions will increase your muscular endurance but will not add strength or tone.  We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.