Myths You Should Stop Believing About Weightlifting

Alongside cardio, working out with weights is an effective and accessible way to burn calories, build muscle, and stay in shape. As a matter of fact, weightlifting is associated with a number of important health and fitness benefits (via Livestrong). For instance, lifting weights can help tone and strengthen your muscles. It can even increase your overall endurance. In addition, lifting weights can also help support and strengthen your bones, which can help protect your body from injury in the future.

Despite these benefits, however, some people who work out on a regular basis may avoid lifting weights due to a variety of inaccurate myths and faulty assumptions about weightlifting exercises. Many of these myths falsely portray its effects in a negative light or may leave you with false expectations. The experts at Livestrong emphasize that these misconceptions shouldn't prevent you from the benefits of lifting weights. Fortunately, these myths can easily be debunked and disproven.

One of the most common myths about weightlifting is that it will make your muscles look bulky. While lifting weights can certainly help you tone and build muscle, this is a slow and gradual change (via Byrdie). And even then, you can decide how much you want to lift and for how long. 

Another common misconception is that you need to push yourself in order to get results. However, this is both unsafe and untrue. "Don't let your ego say you're capable of lifting that heavier weight. If you're constantly overdoing it and getting super sore, you're not successfully creating a new habit," Cassie Brown, a NASM-certified personal trainer and fitness nutrition specialist, told Byrdie. You don't need to overdo it to get results. In fact, 10 to 12 reps per set is more than enough to help tone and strengthen your muscles. 

That being said, some people expect to get results right away — another common weightlifting myth. According to Brown, it's important to set realistic expectations. Lifting weights for a few days or even a week may make your core and limbs feel sore, but it's not enough to make any noticeable differences. Weightlifting is a journey, and the longer you lift, the stronger your muscles will get.