Don’t Fall for These 6 Strength Training Myths
Breaking Down the Myths About Strength Training
If you’ve ever thought strength training isn’t for you, you’re not alone. The fitness industry is full of noise, conflicting advice, and outdated myths that keep people stuck. At BFT Hawthorn, we believe in cutting through the confusion and giving you clear, practical information that helps you train smarter and feel stronger.
Let’s bust 6 of the most common strength training myths that might be holding you back.
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Myth 1: “I’ll Get Bulky”
Truth: Building bulky muscle takes years of heavy lifting combined with a strict high-calorie diet. For most people, especially women, noticeable muscle gain happens very slowly. What strength training really does is make you strong, lean, and defined.
Myth 2: “I Need to Lose Weight Before I Start”
Truth: Waiting to “get in shape” before strength training is like waiting to get fit before joining a gym. Strength training is one of the best ways to lose fat and reshape your body. By building lean muscle, you boost your metabolism, which helps burn more energy even when you’re resting. The best time to start is now.
Myth 3: “It’s Dangerous for My Back”
Truth: When done correctly, strength training actually protects your back and joints by strengthening the muscles around them. Avoiding weights can make you more vulnerable to injury. The key is learning proper technique and progressing gradually, which is exactly what we coach at BFT.
Myth 4: “I’m Too Old to Start”
Truth: Research shows people in their 60s, 70s, and even 80s can gain strength, build muscle, and improve bone density through resistance training. It’s one of the most powerful anti-aging tools available and becomes even more important as we age. It’s never too late to start.
Myth 5: “I Should Just Stick to Cardio”
Truth: Cardio is fantastic for your heart, endurance, and mental health. But skipping strength training means missing out on benefits like stronger bones, reduced injury risk, improved metabolic health, and long-term independence. The magic formula? Do both. Cardio plus strength training is the ultimate combo.
Myth 6: “Pilates Counts as Strength Training”
Truth: Pilates is amazing for movement control and mobility, but it doesn’t provide the progressive overload your muscles and bones need to get stronger. To build real strength, you need resistance from weights like barbells, dumbbells, and kettlebells. Pilates is a great complement, but not a substitute.
Why Strength Training Matters More Than Ever
Strength training isn’t about looking a certain way. It’s about building a body that works for you. Strong, resilient, and capable at every stage of life. Whether your goal is fat loss, improved fitness, or simply keeping up with the demands of daily life, lifting weights is one of the most effective ways to get there.
At BFT Hawthorn, our coaching team makes strength training accessible and structured. From beginners to advanced, every session is designed to meet you where you are and help you progress safely.
Ready to Bust Your Own Myths?
If you’re looking for a Gym in Hawthorn that cuts through the fitness noise and delivers results, you’ve found it.
At BFT Hawthorn, we offer:
Group fitness classes in Hawthorn led by expert coaches
A structured mix of strength, cardio, and HIIT classes
Personal training support built into every session
A welcoming community that makes training fun
No gimmicks. No quick fixes. Just science-backed training that works.