In Part 1 of this series I discussed a pair of common weight training myths that I see. In this second and final part of the series I discuss more common myths surrounding weight training…
Myth #3 – Lifting weights will cause wear & tear
One common misconception I see people have with weight training, and exercise in general, is that weight training will cause “wear and tear” of the joints. This is again a situation where weight training done improperly or too aggressively can be detrimental – however research has shown that people who do a proper weight training program have thicker bones (1), ligaments (2), and discs (3) than people who don’t.
Myth #4 – I should just stick to cardio for my health
Cardiovascular exercise such as walking, biking and running done properly can have great physical and mental health benefits. But there are many benefits (4) to lifting weights that aren’t addressed with cardiovascular exercise such as improved:
- Muscle mass
- Strength
- Power
- Bone Density
In reality – a combination of cardiovascular and strength training exercise is what most people need.
If you’re someone who is looking at lifting weights and you’re dealing with a lot of injuries or health conditions I do recommend working with a Physiotherapist or Kinesiologist with knowledge in those conditions to help with creating a safe program for you.
I hope this two part series clears up some common misconceptions on weight training injuries. As always – thanks for reading!
References
- Hsu, H.H., Chiu, C.Y., Chen, W.C., Yang, Y.R., Wang, R.Y. (2024). Effects of exercise on bone density and physical performance in postmenopausal women: A systematic review and meta-analysis. PM R, 16(12), 1358-1383. doi: 10.1002/pmrj.13206.
- Grzelak, P., Podgorski, M., Stefanczyk, L., Krochmalski, M., Domzalski, M. (2012). Hypertrophied cruciate ligament in high performance weightlifters observed in magnetic resonance imaging. Int Orthop., 36(8), 1715-9. doi: 10.1007/s00264-012-1528-3.
- Bowden JA, Bowden AE, Wang H, Hager RL, LeCheminant JD, Mitchell UH. In vivo correlates between daily physical activity and intervertebral disc health. J Orthop Res. 2018 May;36(5):1313-1323. doi: 10.1002/jor.23765.
- Phillips, Stuart M. Ph.D., FACSM; Ma, Jasmin K. Ph.D., ACSM/NCHPAD-CIFT; Rawson, Eric S. Ph.D., FACSM. (2023). The Coming of Age of Resistance Exercise as a Primary Form of Exercise for Health. ACSM’s Health & Fitness Journal, 27(6), p 19-25
