5 Training LIES Exposed!

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5 Training LIES Exposed!



When we work with an athlete we always start with a single goal in mind: Produce results! That’s our job first and foremost. We can be as strategic and calculating as we want but if we don’t get a positive result we have failed as performance coaches.

Now there are a number of myths out there that create unrealistic expectations from strength training which often leads to underwhelming results, disappointment and ultimately quitting.

The truth is that strength training is one of the absolute best things you can do for improved athletic performance, a better looking body and enhanced overall health.

However, there are a number of strength training myths out there holding people back from reaping the benefits, so we need to address them. If you’ve fallen for any of these 5 myths then you’re missing out on tremendous potential results.

Myth #1 Muscle Can Turn into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. And yes, sadly we have to tell you that you can’t turn fat into muscle either!

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other no matter how hard you train in the gym.

But here’s the good news! The simple fact is, the more muscle you have on your body, the more fat your body is able to burn off in the form of energy.

That’s why we use strength training as one of our top approaches to fat loss.

Myth #2 Strength Training Doesn’t Burn Fat 

You can’t argue the science, 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.

If you’re trying to lose fat, don’t get caught in the excessive cardio game because the results can be short lived and extremely hard to maintain. Of course, there’s a place and time we prescribe cardio for fat loss but we put strength training ahead of it on the fat-burning priority list.

Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Whereas excessive cardio can actually cause muscle loss making it harder and harder to burn fat.


One of the biggest misconceptions out there is that strength training makes women bulk up.

Myth #3 Lifting Weights Makes Women Bulk Up 

This is one of our favourite debates! 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, which might not be the look you’re going for.

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of massive muscle without a very focused, extreme and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine and is becoming more and more the sought after body of choice for women over the extreme “skinny” look.

Myth #4 Strength Training Is Dangerous

This is more of an excuse than a myth we might say.

As with anything physically demanding, of course you could hurt yourself if you’re doing it incorrectly.

You can’t just walk into a gym for the first time and load up a bar and go for broke. Obviously you are going to get hurt doing that!

Weight training is a skill and you must first learn the techniques from a qualified, experienced expert.

Once you first learn “how to lift” weights properly, then and only then, can you start increasing the resistance progressing to heavier and heavier weights.

Your body is an amazing machine but it needs time to adapt to the increasing loads during weight training. When we first start working with an athlete, we spend a great deal of time just practicing the movement patterns before we ever start to challenge them with increased loads.

We encourage everyone to follow some sort of resistance training protocol! The benefits are incredible.


In order to truly challenge your muscles, heavier weights with lower repetitions are a must.

Myth #5 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 outdated.

These high repetitions will help to increase your muscular endurance but will not add strength or improved muscle tone. New research now shows 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.

Real results come from pushing yourself to near limits. That’s where your body becomes stimulated to create actual adaptations and physical changes.

New scientific research is coming out daily and it’s important to work with experts who are on top of the most cutting-edge information if you want to get real results without getting injured in the process.

Most of the trainers in the gyms today make the mistake of spending way too much time focusing on what the newest, coolest looking exercises are on YouTube rather than learning what the best new exercise protocols and prescriptions are.

So make sure you work with a good trainer who knows what they are doing if you want to be safe and get results.

We love weight-training! In fact, we love it so much we have made it our personal mission to make sure that everyone we train makes it a top priority for the rest of their life. Including strength training as a part of your life is essential for living an amazing life and for achieving an incredible, healthy body.

Our custom-made Strong Athlete Strength Training Programs remove all of the guesswork for you. Using our cutting-edge training app, you can access your custom program anywhere, anytime from your computer or smartphone. Plus you can keep track of all your stats and watch detailed instructional videos of how to perform each exercise safely to get the best results!

After over a decade of working with elite, world-class athletes, we know what works, and we make it our mission to see you reach your goals.

For more strategies on how our Strong Athlete Online Coaching program works you can learn more by CLICKING HERE.

Team Strong Athlete
By |January 25th, 2016|Archives, Articles|

About the Author:

Strong Athlete was founded in 2011 by Strength & Conditioning Experts PK Mills and Gaétan Boutin. With over 40+ years of combined experience in sports nutrition, athletics, and fitness, the Strong Athlete team is dedicated to helping athletes achieve their maximum potential through a holistic approach to training, nutrition, and mindset.

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