Lifting weights doesn't make you bulky and 4 other strength-training myths people need to stop believing

Strength training has a ton of health benefits, including reducing your overall mortality risk. But throughout my decade-plus in the fitness world, I've heard my fair share of myths about it. With so much conflicting fitness information out there, it’s tough to know what’s true and what’s not, so I've made it my life's work to help people sift through it all.

While there's no one way to get fit and strong, trading these outdated myths for more flexible, intuitive, science-backed advice can help you gain sustainable results and get closer to your fitness goals. To that end, here are the top five strength-training myths you need to stop believing.

Myth: Strength training makes you bulky

Many clients, especially women, worry about becoming too "bulky" from lifting and shy away from heavy weights. With over 10 years of experience training others and lifting weights, I can assure you that getting bulky cannot happen by accident. For most people, strength training will craft a leaner and more "toned" physique, boost metabolism and improve overall body composition without adding bulk.

The truth is that it requires years of consistent strength training, plus a mix of genetics and a high-calorie diet, to build a considerable amount of muscle mass that people will notice. This kind of training is usually more intense than what most people tend to commit to. Also, women naturally have lower testosterone levels than men, making a bulky look even less likely — and certainly not an outcome that will happen without a lot of intentional effort. So instead of fearing the weights, use them to build strength, confidence and a healthier body.

Myth: You can't start strength training after a certain age

As you age, keeping your mobility for everyday activities needs to be a top priority if you want to remain active and independent. Muscle strength declines slowly in your 30s until your 50s when the loss speeds up — dropping by 15% in your 60s and up to 30% in your 80s. Losing strength makes it harder to coordinate muscles, stay balanced and walk, increasing your chances of falling and getting hurt. But strength training can help you save and even build muscle, which is crucial to staying strong and stable and serving up pickleballs well into your twilight years.

Studies have repeatedly shown that resistance training in your golden years (60 and over) can increase strength by building muscle mass and improving how well muscles activate and work together. Research has shown that even one year of heavy resistance training can have lasting benefits, helping older adults maintain muscle function and strength for years to come.

Experts, including myself, recommend that older people strength train three to four times a week or even less often if they are just starting out. Plus, side effects are rare, so it's a safe and effective way to stay strong and independent.

Myth: Strength training burns less fat than cardio

Running, swimming, biking and all other forms of cardio are excellent for your heart and lungs and burn plenty of calories in the process. While cardiovascular exercise does tend to burn more calories than strength training, it's not necessarily the best choice for fat loss. That's because strength training will increase your muscle tissue, which helps you burn more calories even when you're sitting still.

Research shows that resistance training can increase metabolism and help with long-term weight control. Your best bet is to combine strength training and cardio to achieve a healthy weight. Of course, it's also essential to eat a healthy diet.

Myth: It beats up your joints

A very common concern I hear is that strength training might cause joint problems. While lifting weights with poor form certainly can lead to injuries, strengthening your muscles will help manage and prevent joint pain by boosting joint stability and durability. The more stable your joints are, the less stress they'll endure, meaning a lower risk of pain and dysfunction over time.

Myth: Strength training makes you less flexible

Surprisingly, it’s the opposite. Lifting weights can actually improve joint range of motion and is as effective as stretching for flexibility. This means that lifting weights helps your joints move freely while staying strong and stable, which is vital for living and moving pain free.

Rachel MacPherson is a personal trainer, certified strength and conditioning specialist and exercise nutritionist.