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You should be sore after every session

As fitness coaches, we hear the phrase above quite often. In reality, after the first few months of training, this should not be the case. As your body is getting used to the stress of training, it will occur less often. If this continues, there may be imbalances in your diet, sleep patterns or technique. Also, be aware of the difference between soreness and pain. There is a fine line between the two. Make sure to speak with a coach if you are frequently feeling sore or in pain after training sessions. This is not to say that it will not happen. Just be aware of the level of pain and how often it occurs. 

If I’m a woman, I will get ‘bulky’

This is also a large concern for many women. The good news is that this is not something that just happens. There are a lot of factors that follow this statement of women becoming “bulky”. First, women have a totally different genetic make-up than men do. This makes it a lot harder for women to bulk up. Nutrition especially is a large part of bulking for women and men. There has to be an intentional and consistent effort in the diet department to support this wild muscle growth. Strength training promotes weight loss and hormonal and metabolic benefits. These are more likely to occur over mass bulking. Lastly, to bulk up in a huge way takes years of consistent and deliberate effort in the gym and on the plate.

Exercising isn’t for me

There are two types of people in this world. The types of people consist of gym-goers and those who do not. In all seriousness, exercise is not something for some of us. Fitness is for all of us. It is essential no matter how old or young you are. This must be a priority especially in order to ensure longevity and combat age related issues. These can include injury, falls and memory loss. Strength training for the general population promotes, flexibility, increased bone density, and increased overall strength. Mentally, it increases mood, clarity and decreases the likelihood of severe anxiety and depression. 

I won’t lose weight by only lifting

This is another myth that rings throughout the fitness world. It is often believed that doing cardio is the only way to lose weight. Generally when people are only doing cardio they hit a plateau. The body gets used to the same movements and begins to stabilize into its set point weight. This is your body’s comfort zone. When you consistently weight train, your body continues to burn calories even after you stop exercising. This happens because strength training promotes an increased metabolic rate. For best results, add cardio into your training plan.