Myths of Weightlifting
In today's world, information is easily accessible via search engines such as 'Google'. This convenience had led to many brilliant solutions to questions but it also undoubtedly causes misinformation. Over time, you might have heard of rumors about weightlifting such as 'Weightlifting will make you look bulky' etc. which might have deterred you from kickstarting on your fitness journey. But fret not, in this blogpost, we will be dispelling some of these rumors and shedding light to the potential benefits of weightlifting.
1. Weightlifting for females will make you become too bulky
There has been concerns among people (especially females) that by lifting weights, it will make them look too bulky (too muscular). This is due to the fact that genetically, females possess lower testosterone levels (hormones responsible for growth of muscles) as compared to male counterparts, thus females wouldn't end up gaining as much muscles as males do when they pick up weightlifting. In fact, the process of building muscles is actually quite a tedious task. It requires years of consistency, dedication and effort not only in terms of training but also paying close attention to nutrition as well. Most people usually don't put in enough effort time or effort to create the kinds of physique that they're afraid of.
Also, to build muscles, it requires one to consume more calories than they actually utilize. You will not be able to grow new muscle tissue out of nothing, so it is highly unlikely for one to be able to grow muscles while in a caloric deficit. Therefore, as long as you do not overeat and consume too much calories, it will not result in muscle growth and thus not looking too bulky.
In fact, when women start to lift weights, they will start to lose body fat and achieve the 'toned' appearance that is highly sought after. Beyond physical appearance, there are plenty of health and functional benefits for women who lift weights. Lifting weights improves one's bone density which helps to combat osteoporosis, a degenerating bone disease common among elderly women. It also helps to reduce body fat which leads to reduced risk of chronic diseases. Lastly, it also benefits one's mental health, making you feel strong, confident and empowered.
2. Muscles will turn into fats when you stop training
Another myth that has been circulating around is that when an individual stops training, all their muscles will turn into fats. This is actually factually wrong, as muscles are completely different cells from fats, therefore muscles do not convert into fats even when an individual stops training. This myth stems from the occurrence of individuals who lift weights who consume a lot of food, hence calories. However, when they stopped training, they still continue consuming lots of calories. Due to the stoppage of training, they lose muscle mass and since they stopped training, their overall physical activity level decreases, hence putting on fat from the excessive caloric consumption.
With that being said, it is essential to maintain physical activity levels such that you do not waste your hard-earned muscles and progress! In addition, if due to busy work schedule, and physical activity levels decreases, one should also adjust their food intake accordingly to avoid overconsuming calories hence gaining additional body fat.
3. Fats can be turned into muscles
Conversely, there has been myths suggesting that fats can be turned into muscles. This is untrue as well, as mentioned earlier, both muscles and fats are completely different cells. It has been a popular belief that for skinny guys, they had to eat a lot to become fat then lift weights to convert those fats into muscles. Indeed for a skinny individual, a caloric surplus is required to put on muscles. However, consuming way too much calories will simply make one gain too much additional body fat, which does not convert into muscles.
Therefore, a general rule of thumb would be to consume around 200 to 300 calories above one's maintenance calories. A slight caloric surplus would be sufficient for one to build muscles and just adjust the caloric requirements accordingly as your bodyweight increases.
4. Lifting weights is bad for your joints
Another myth that is commonly associated with weightlifting is that weightlifting is bad for your joints. On the contrary, weightlifting is actually good for your joints! Lifting weights will strengthen the muscles surrounding your joints, making injury and strains less likely to occur. Weightlifting also strengthens our bones and helps decrease pain and swelling in your joints. The improvement in joint health will result in a lower likelihood of sustaining injuries.
Note, of course, that weightlifting must be done correctly to achieve the intended results. Weightlifting has to be done with the correct form and technique. This is where the guidance of a personal trainer will come in handy, to advise on the right way to perform exercises to avoid injury and joint damage.
Hope this helps to clear things up and give you a clearer idea on the actual benefits of weightlifting and not let some of the myths deter you from lifting weights. However, if you‘re still not confident, FITLUC's got you all covered! Our Celebrity Personal Trainers here are professionally trained and certified to guide you along your fitness journey, planning a workout routine for you, pushing you hard while making sure you do not overstrain and stay injury-free. They also offer assistance to clients who require dietary aid and help them meet their nutritional levels! Drop us a WhatsApp message at +65 8812 0110 or book a Personal Training trial with one of our dedicated trainers to explore if personal training is the best choice for you and lets #GetThatFITLook!!!
Just a heads-up, it will probably be one of the best decisions you’ve ever made.
About FITLUC
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