Strength or resistance training changes the musculoskeletal system and increases muscular strength resulting from the stress of the activity. Benefits of this principle extends far beyond young athletes. Even older adults may reap these benefits, as it may help to slow the progression of bone/muscle loss, increase mobility, improve insulin resistance etc. In this post we’ll explore some common myths about strength/resistance training.
Weight training stunts growth in kids.
Well supervised and designed strength training programs for kids and adolescents have shown to be safe and beneficial in the development of the child’s strength as well as lifelong exercise habits.
The CDC (Centers for Disease Control and Prevention) recommends that children participate in at least an hour of vigorous physical activity per day.
The concern that such training can stunt the child’s growth by negatively affecting growth plates have had no real evidence to support such claim.
Women who strength train will “Bulk up.”
There is a difference between strength training and bodybuilding.
Primary focus of strength training is improvement in strength and mobility while bodybuilding is focused on largely muscle hypertrophy with the goal of obtaining a bulky bodybuilders physique.
Women who strength train for the purpose of health and wellbeing do not develop such bulky appearance.
Low weight, high repetition training can achieve same or greater outcomes in strength compared to training with heavier weights.
Current data has shown that training with carefully planned progressively heavier loads over time resulted in better outcomes in strength compared to training with lighter weights.
Technically both type of training when done close to muscle failure, can result in muscle hypertrophy (growth of muscle). However, when it comes to accomplishing increased strength, training with heavier loads is recommended.
Strength training increases blood pressure.
Current data does not suggest that strength training increases or worsens high blood pressure, rather it showed that it decreased the blood pressure instead.
Guidelines recommends strength training for those with controlled high blood pressures.
*Anyone with underlying medical condition(s) should consult with their physician to determine if they require medical evaluation prior to strength training.
Strength training causes wear and tear of the joints, leading to or worsening osteoarthritis.
Evidence shows that strength training with progressive resistance improves muscle strength, function, and pain even in patients with existing osteoarthritis.
In comparison, inactivity led to increased risk of further cartilage and functional loss, especially those who were overweight.
To slow further progression of osteoarthritis and its associated symptoms, early adaptation of strength training has recommended.
You shouldn’t hold your breath when lifting heavy loads.
Holding your breath during lifting heavy loads or strength training is a natural response by the body.
There is no data associating holding one’s breath during strength training to heart attacks or strokes.
Current evidence indicates that this natural practice is safe and intracranial hemorrhage does not seem to be in higher frequency than other activities such as sneezing, defecation or sex.
Available neurosurgical data suggest possible protective effect of holding one’s breath during heavy loads against aneurysm rupture.
Are there any other misconceptions you can think of?
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