8 Myths You Need to Stop Believing About Strength Training
Being a woman is hard for what feels like a bajillion reasons. One of those reasons is the constantly changing idea of what women “should” look like. The struggle with body image and caring about what others think about how we look starts (unfortunately) far too young.
So then we hit around age 35 and start thinking maybe we are finally happy with how we look - or at least we have stopped wasting time caring about what other people think about how we look. We may be irritated by some gray hairs or looking like we have a double chin in Zoom meetings, but really, we’re OK.
And then you drop into your favorite fitness class and your instructor - your gorgeous, effortlessly fit, sugar and wrinkle free, and has apparently never experienced stress a day in their life fitness instructor - says something like, “Now that you are getting older, you should really be strength training.”
Excuse me, what?
“But I don’t want to strength train” you whine vehemently in your head - or maybe out loud. It sounds hard. You just decided you like how your arms look, thank you very much. The last thing you need is to start looking like a bodybuilder. And you’re here, aren’t you? You take cardio classes and you do yoga once a week, and you walk to the Studio darn it, that’s enough.
Bad news, girlfriend. It’s not enough. Especially if you want to fight osteoporosis (another fun thing about being a woman!) and avoid injury as you get older. And keep walking to the Studio and enjoying your yoga class.
But it’s not all bad news! Most of those things you think about strength training - and fitness in general - are myths. We’re going to hold your hand when we say this: you are not going to magically become a bodybuilder because you start lifting weights once or twice a week.
What will happen if you start strength training? Your metabolism will start working harder and you’ll burn more calories. This includes the EPOC, the Excess Post-Exercise Oxygen Consumption period. Research suggests because of the increased oxygen consumption during your workout, your body may continue burning calories during the recovery period after you workout. Hooray! A few extra calories burned without the extra sweat. More importantly, your clothes will fit better - you may even need some new ones, and you will start to see toned muscle. You’ll just feel better.
There are so many myths that surround strength training. Here are the most common myths we see—and what the research actually says.
Myth #1: “Lifting weights will make me bulky.”
Reality: For women, weight lifting most often leads to lean, toned muscle—not a “muscle-bulk” transformation.
One of the biggest fears we hear from women considering strength training is, “if I lift, I’ll look like a bodybuilder.” But here’s the truth: women have significantly lower testosterone levels than men, making the kind of hypertrophy you see in competitive bodybuilding highly unlikely without extreme protocols or drug use.
Research backs this up: a meta-analysis showed that resistance training in women produced an average lean-body-mass increase of about 1.56 kg.
The takeaway: strength training gives you definition, tone, functional strength—not unwanted bulk.
Myth #2: “I only need cardio to lose weight.”
Reality: Strength training ignites your metabolism so you burn more calories and fat long after the workout ends.
Cardio has value, but it doesn’t address the full fitness picture. Resistance training improves resting metabolic rate (RMR), increases muscle mass, and improves insulin sensitivity. In fact, muscle loss is one of the major contributors to age-related weight gain and metabolic slowdown.
When you combine strength, cardio, and mobility (as we do at the Studio), you’re building a body that burns fuel efficiently, moves effortlessly, and keeps fat in check—even on the days you aren't sweating as hard.
Myth #3: “Light weights and many reps are enough.”
Reality: Progress requires challenge—and that means appropriate load, progressive overload, and smart programming.
Reps and sets matter. Research shows that training volume, intensity, and progression influence strength and hypertrophy outcomes.
Light weights and endless reps may improve endurance, but they often don’t provide mechanical stress sufficient for bone & muscle adaptation.
At the Studio, we tailor each program so that you’re lifting heavy enough for your level—with proper form and progression—to build strength, resiliency, and longevity. Rep ranges really matter and why our programs are designed with different ranges.
In SPT our reps are ten for each strength movement. Ten reps puts you in hypertrophy training - building muscle - which means your body is becoming stronger in every plane of motion. Making your 5th floor walkup easier to get to!
Rep range is also important in our studio classes and BBB Sessions. If you have taken SITH FIT or BBB, you know we train for time. Training for time increases muscular endurance - how long your muscles can hold different positions and weight. Hello posture! This is why we do so many rows!
If you have taken SPT - HIIT or SITH HIT - this is about power production - how efficiently, not quickly, your body transfers energy in a given amount of time.
Myth #4: “Yoga or Pilates—or bodyweight stuff—is all the strength I need.”
Reality: While yoga and Pilates are fantastic for mobility, core strength, and flexibility—lifting weights remains the most effective method to preserve bones, protect joints, and maintain everyday strength.
Yoga and Pilates have their place (we have yoga classes). But they often don’t provide the high-load, mechanical stimulus needed to preserve bone mineral density (BMD) or muscle mass as we age. Meta-analyses show that resistance training provides measurable increases in BMD in older adults.
At Studio in the Heights, we combine the flexibility of yoga with the robustness of strength training—you get both movement freedom and structural strength.
Myth #5: “Strength training is too dangerous as I get older.”
Reality: The older you get, the more you need strength training—and when done properly, it’s one of the safest and most effective ways to protect yourself from injury.
Bone density, muscle mass, balance, and joint health all decline with age. The good news? Strength training provides mechanical loading that stimulates bone and muscle adaptation, reducing fall-risk, fracture-risk, and functional decline. One study found that resistance training improved BMD in key skeletal sites (hip and lumbar spine) in older adults.
Our coaches focus on technique, progression, and safety—so you build confidence and capability, not fear.
Myth #6: “I’ll gain weight if I lift.”
Reality: Yes, muscle is denser than fat—so what you see on the scale may not tell the full story. But lifting typically leads to improved body composition, not just scale shock.
Muscle mass takes up less space than fat for the same weight, so your clothes may fit better even if the scale hasn’t budged. Also, research suggests women who strength train have lower cardiovascular mortality risk and longer lifespans.
Focus on how you look and feel, not just what the number on the scale says. We have a tool in the Studio called the InBody scan. The InBody performs a non-invasive body composition scan, assessing each limb and your torso to reveal muscle mass, body fat, body water balance and cellular health. It can help you learn about your body, set goals, and track your progress towards those goals.
Myth #7: “If I stop working out, my muscle will turn into fat.”
Reality: Muscle and fat are distinct tissues—they don’t magically convert into each other. What does happen when you stop strength training? You lose muscle mass and strength, your metabolism slows, and you may gain fat if your caloric intake remains the same.
This myth persists, but the reality is simpler: keep moving, maintain strength, and you maintain metabolism.
At the Studio, we build sustainable strength routines—not just one-off spurts—that make it easier to show up week after week.
Myth #8: “I don’t have time for strength training.”
Reality: Short, consistent, targeted strength sessions can deliver major benefits. What you save in time, you don’t miss in results.
Research suggests that even two 30-minute strength sessions per week can significantly improve strength, bone density, and functional fitness—especially when you're consistent.
Your body doesn’t need full two-hour gym sessions to transform. At the Studio, we help you make every minute count.
Start your strength training journey at home using our FREE guide: Foundational Fitness in Six Moves: A Bodyweight Workout You Can Do Anywhere in Under 30 Minutes
Why These Myths Matter to Your Life
Myths aren’t just harmless chatter—they shape your choices. If you believe lifting will bulk you up, you might avoid it. If you think cardio alone will “get you there,” you skip the weights. But when you base your habits on myth instead of outcome-driven truth… you cheat yourself of progress.
Here’s how strength training impacts your everyday:
Better posture & stronger functional movement: Squats, deadlifts, rows—these translate into lifting children, groceries, and moving through daily tasks with ease.
Stronger bones: Less fracture risk, less osteoporosis, more longevity.
Preserved metabolism: Muscle burns more calories at rest; strength loss slows metabolism.
Better balance & reduced fall risk: Especially as you age—important not just for athletes but for everyone alive and moving.
Improved mood & cognition: Strength training triggers endorphins and viability for good mental health.
Longevity: Research shows strength training correlates with lower mortality in women and men alike.
Our Approach at Studio in the Heights
We often say: strength training isn’t optional—it’s foundational. Here’s how we bring it to life:
Safety first: Every new member begins with an assessment. We evaluate mobility, strength, posture, and past injuries. We also offer an InBody scan to learn all the details about your body, understand your baseline, and set realistic goals.
Individualized programming: Because your body, history, and goals are unique.
Progressive overload: You won’t get stuck on the same light weights forever. We systematically increase challenges to trigger adaptations.
Total fitness integration: We incorporate strength, cardio, mobility, and yoga—so your body moves powerfully and freely.
Education & community: Myths die when knowledge grows. We teach you the science, walk you through the mechanics, and support you in the community.
If you’ve been avoiding the weight rack because of fear or myth—let’s change that today. Strength training isn’t about chasing a bodybuilder’s physique. It’s about building a body that moves with purpose, ages with resilience, and lives with confidence.
Your strength is not vanity—it’s vitality.
Tear up the myth sheet, pick up the barbell—or dumbbell or kettlebell—and let’s build something real.
