Weightlifting is becoming increasingly popular, not only among professional athletes but also among people just starting a healthy lifestyle. However, behind this enthusiasm, there are many myths circulating that make some people hesitate or even avoid this exercise.
If you want to consistently maintain a healthy lifestyle by exercising, then you should not believe these myths:
1. Weightlifting is Only for Men
One of the biggest myths is that weightlifting is only suitable for men. In fact, weightlifting offers many benefits for women, such as helping to increase muscle strength, improve posture, and boost metabolism.
Women who do this exercise can actually have a slimmer and more muscular body without having to worry about looking too big.
2. Lifting weights makes your body look muscular.
Many people assume that weight training will automatically make them look big and muscular. In reality, gaining muscle isn't an instant result and requires intensive training and a strict diet.
For most people, lifting weights actually helps shape the body and make it more toned without making it look too bulky. The process of developing a large, muscular body requires a combination of a dedicated training program and a high-protein diet.
3. Lifting Weights Can Harm Your Joints
Some people believe that lifting weights risks damaging joints and bones. This is a misconception. In fact, when done with proper technique and using appropriate weights, lifting weights can help strengthen joints and increase bone density.
On the other hand, incorrect technique and the use of inappropriate weights can indeed cause injury, but this applies to all types of sports.
4. Women Should Avoid Heavy Loads
Women are often told they should avoid heavy weights because they're considered unsuitable. However, using heavier weights is actually effective in increasing strength and metabolism.
Heavy weights won't make women look as muscular as men due to hormonal differences. With proper technique, women can reap the benefits of weightlifting without worrying about bulking up.
5. Lifting Weights Causes Injuries
While injuries can occur, the risk isn't exclusive to weightlifting. Any sport carries the risk of injury, especially if performed without proper warm-up or proper technique.
Therefore, it is important to learn from an experienced instructor or follow proper guidance to minimize the risk of injury.
6. Cardio Exercise Is More Effective for Weight Loss
Many people think that cardio exercise is the best way to lose weight, while weight lifting is considered less effective. However, weight lifting can actually help burn calories even after a workout is over due to the afterburn effect, or increased metabolism after exercise.
This means that the body will continue to burn calories even when resting, something that does not completely happen with cardio exercise.
7. The longer the duration of the exercise, the better the results.
Longer training durations don't always equate to better results. In fact, training quality is more important than quantity. With proper, focused training, short weightlifting sessions can be more effective than long, less structured workouts.
8. Must Practice Every Day to Get Maximum Results
There's a common misconception that to achieve maximum results, we need to lift weights every day. However, muscles need time to recover and develop after exercise.
Overtraining can actually decrease effectiveness and increase the risk of injury. Ideally, give your muscles one to two days of rest between weightlifting sessions.
9. Lifting weights is not necessary to maintain heart health.
Heart health is usually associated with cardio exercises like running or swimming, but weight lifting also plays an important role in cardiovascular health.
Several studies have shown that weight training can help lower blood pressure and increase good cholesterol levels in the body, which contributes to heart health.
10. Only Beginners Need a Personal Trainer
Some people think that only beginners need the help of a personal trainer. However, a trainer can help both beginners and experienced individuals.
Coaches not only provide guidance on correct technique, but also help create programs that suit individual goals and needs, ensuring that training is safe and effective.
Many myths about weightlifting persist, largely due to a lack of accurate information. Weightlifting offers a variety of benefits that can help you maintain your health, tone your body, and increase physical strength.
By understanding the facts behind these myths, you can approach your workouts with more confidence and focus on your goals.
