Get Results By Ditching These Three Strength Training Myths

The internet, and social media in particular, can be a confusing place when it comes to finding information about what to do on your fitness journey. Everyone has an opinion, and oftentimes the advice is contradictory. So what advice should you listen to, and what should you toss? Let us help. We’re going to break down three strength training myths, and share how you can ditch them to get the results you want.

Myth #1: Lifting makes you bulky

This one is for everyone, but especially for the ladies. If anyone has ever told you not to lift heavy weights because it will make you bulky, they were giving you false information. Building muscle takes time, especially in women. You will not and cannot bulk up overnight. 

Muscle growth requires consistency in the gym in conjunction with proper nutrition. If you are not eating the correct foods (ie. lots of protein) to create muscle mass, there is almost no way that you can create bulk. Bulking is a combination of  the right amount of strength training and very specific nutrition. Not only will lifting weights NOT make you bulky, but strength training actually helps you create a lean and defined look.

Often you hear people say they want to tone. We hate to break it to you, but toning is not really a thing.

What people refer to as a “toned” look, is actually the result of reduced body fat. Do you want to guess what reduces body fat? If you guessed strength training, you are correct. This study states, “Resistance training reduces body fat percentage, body fat mass and visceral fat in healthy adults.”

Myth #2: You need hours in the gym to see results

Yes, we know the gym is your happy place and you COULD spend all day there, but to see results, you don’t need to. In fact, short, focused workouts (30-45 minutes) can be just as effective, if not more effective than longer ones. This is great news for those of us who are short on time.

In a study that compared high frequency training with low frequency training, it was found that lower frequency training is equally as effective as higher frequency training in improving lean mass during an 8 week training period. 

The best training is about quality over quantity, so focus on choosing weights that challenge you and work your reps to failure. It’s about training smarter, not longer. It’s also about consistency. 

Consistency will beat marathon sessions and skipping rest days every time. A little secret; rest days are where the magic happens. Rest allows your muscles to repair and grow.

Myth #3: Strength training is only for athletes

Whether you’ve spent years of your life at the gym or you’re stepping foot into the gym for the very first time, it doesn’t matter; strength training is for everyone. It’s not just about making the strong stronger, but helping all people improve their quality of life. 

According to this study, strength training is medicine, and can drastically improve your health.  These are just a few benefits:

• • • • • • • • • Improves posture
                • Improves physical performance .
                • Improves movement control.
                • Helps with functional independence.
                • Improves cognitive abilities.
                • Improves self-esteem. 
                • May assist with prevention and management of type 2 diabetes by decreasing visceral fat. 
                • Enhances cardiovascular health by reducing resting blood pressure.
                • Promotes bone development.
                • May be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia.
                • Has been shown to reverse specific aging factors in skeletal muscle.

With all of these potential benefits, it’s easy to see why strength training is for everyone, and not just people training for a sport or competition.

Are you in the Los Angeles area and are ready to build your best self? Join Lift Society Today!

Strength training is for everyone—and it’s never been more accessible, effective, or enjoyable. At Lift Society, we combine evidence-based programming, small instructor-led classes, and a community that’s as committed to your goals as you are. Whether you want to get lean, build strength, or simply feel your best, we’ve got the tools, support, and expertise to help you get there.

Locations in Hollywood, Studio City, Santa Monica, and Culver City mean you’re always close to achieving your fitness potential. Don’t wait—your strongest self is just one Lift Society session away!

Join now and experience the difference today!

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