Strength training myths that are holding you back. Here are the 5 biggest strength training myths.
At OC, we believe in smart, sustainable strength training. Unfortunately, the fitness world is full of outdated advice and flat-out misinformation. These myths keep people—especially busy adults who want to be strong, happy and healthy—from getting the most out of their workouts.
Let’s break down five of the most common strength training myths we hear and explain what you should be focusing on instead.
1. Myth: Lifting Weights Makes You Bulky
This is probably the most persistent myth, especially among women. The truth? Building large amounts of muscle takes years of training, high food intake, and intentional effort. Strength training actually helps reshape your body by increasing lean muscle mass and decreasing fat.
If your goal is to feel strong, improve body composition, and have more energy, strength training is your best friend—not your enemy.
💡 Related: Strong Her – From Burnout to balance
2. Myth: You Have to Be in Shape to Start
You don’t need to “get fit” before joining a gym. That’s like saying you need to get smarter before going to school. Strength training is scalable to your current ability. At OC, we meet you where you’re at and help you progress safely and confidently.
All you need is the willingness to start.
3. Myth: More Is Always Better
Training six or seven days a week might sound productive—but it often backfires. Your body needs rest to adapt, recover, and grow stronger. Overtraining can lead to fatigue, injury, and burnout.
A smart strength program includes recovery, walking, and conditioning days to support progress over the long haul. That’s why our weekly structure at OC includes lower body, upper body, and aerobic days—plus rest and walking on the weekends.
💡 Want to learn more? Check out our blog on The Importance of Recovery Days in a Lifelong Training Plan
4. Myth: Cardio Burns More Fat Than Lifting
While cardio burns calories during the workout, strength training keeps your metabolism elevated for longer. Building lean muscle boosts your resting metabolic rate, meaning you burn more calories even at rest. And let’s not forget—the best way to reshape your body and maintain fat loss is through consistent strength training paired with solid nutrition.
If you’re relying only on cardio for fat loss, it may be time to shift your focus.
5. Myth: Strength Training Is Just for the Young or Athletic
Strength training isn’t just for athletes or people in their 20s. It’s essential for everyone—especially adults 35 and older. It helps preserve muscle mass, improve bone density, boost energy, support mental health, and increase longevity.
You’re never too old or too out of shape to start. In fact, the best time to start is today.
💡 Read more: Fitness After 35: Why It’s Never Too Late to Start
Ready to Train Smarter?
Strength training is one of the best investments you can make in your health. But to see real results, you need a program built on truth—not myths. At OC, our expert coaches design intelligent, progressive training plans that help you get stronger, feel better, and move with confidence—no matter your starting point.
✅ Let’s bust these myths for good. Book your FREE intro session today and find out how we can help you get strong, healthy, and happy for life:
Strength training myths don’t belong in your journey to better health. Ditch the noise, trust the process, and surround yourself with a community that believes in smart training for the long term. We’ll meet you where you are—and help you get where you want to go.
