At 61, I’m in the best shape of my life. I’ve built a body that defies aging by embracing resistance training—aka lifting heavy things. What I’ve discovered is simple but powerful: aging isn’t just about growing older, it’s about getting stronger.
Resistance training (or strength training) is essential for longevity. It builds muscle, boosts metabolism well into your later years, strengthens bones to prevent osteoporosis, and enhances balance and coordination, turning potential falls and injuries into graceful recoveries.1, 2
Unfortunately, stubborn myths about resistance training keep too many women from unlocking these transformative benefits. These misconceptions can prevent you from living a healthier, more vibrant life.
Let’s clear things up. Here are eight resistance training myths I’m determined to debunk for good.
Resistance Training Myths (and the Reality Behind them)
Myth 1: You Can’t Gain Muscle After a Certain Age
Reality: Older adults can build strength and muscle through resistance training, regardless of age or experience.
One study on older women (ages 64-76) found that traditional and pyramidal training methods effectively increased muscle growth and strength. (Pyramidal training starts with lighter weights and progressively increases the load with each set.)
Key benefits for older women include improvements in muscle mass, balance, and bone density, reduced fall risk, and a better quality of life. 3, 4
Myth 2: You Need to Spend Hours at the Gym to See Results
Reality: Just two to four 20-30 minute sessions per week can significantly improve muscle strength, endurance, and overall fitness.5
This time-efficient approach fits easily into busy schedules and lowers your risk of overtraining and injury. Since muscles need time to recover and strengthen, focusing on consistency and rest between workouts is key. By prioritizing shorter, effective workouts and allowing for proper recovery, you can achieve long-term fitness success without taking up much of your day.
Myth 3: You Should Only Do Cardio to Lose Weight
Reality: Some fitness experts and media outlets tout cardio as the primary exercise for weight loss. However, resistance training plays a crucial and often underestimated role in achieving and maintaining a healthy weight.
By building strength and boosting metabolism, resistance exercises help the body burn more calories even at rest, promoting fat loss and improving overall body composition.6
Make resistance training the foundation of your routine for optimal results. Complement it with high-intensity interval training (HIIT) for extra metabolic benefits and walking or yoga for recovery and variety. This balanced approach focuses on creating a stronger, healthier body, offering benefits beyond just the number on the scale.
Myth 4: You Need a Gym Membership
Reality: You can build strength and muscle efficiently at home using bodyweight exercises, resistance bands, and free weights.
Home-based workouts offer significant advantages, including cost savings on gym fees and the flexibility to exercise whenever and wherever you choose. Additionally, portable equipment like TRX suspension trainers can provide a full-body workout in various settings, from your living room to outdoor spaces.*
Home workouts can be as safe and effective as gym sessions with guidance from online resources and fitness apps. The key to success lies in consistency, and the convenience of home-based resistance training makes it easier to maintain a regular routine.
Myth 5: Resistance Training Makes Women Bulky
Reality: When you lift heavier weights, you’re building strength, toning your muscles, and boosting your overall health—not getting bulky. Plus, unless you’re on steroids, it’s highly unlikely you’re going to transform into bodybuilder shape with standard strength training.
Skip over the light baby weights. If that’s all you can manage for now, focus on gradually increasing the weight as you get stronger to reach your goals more effectively. Don’t be afraid to challenge yourself with heavier weights—you’ll feel strong, confident, and anything but bulky.
Myth 6: Resistance Training Is Dangerous for Older Women
Reality: Resistance training is safe and highly beneficial for older women.
One study found that structured strength training significantly improved muscle strength, physical function, and quality of life in adults 65 and older, with no negative side effects.7 The key is to start with low resistance, gradually increase intensity, and focus on proper form. Never sacrifice your form for heavier weights or more reps; it’s key to building strength safely.
Working with a fitness professional can help ensure safe techniques and a personalized program. It’s never too late to start. Your body can adapt and grow stronger at any age.
Myth 7: Resistance Training Is Bad for Your Joints
Reality: Rather than wearing down joints, resistance training strengthens the supporting muscles, enhancing stability and reducing pain.
This improved muscular support is a protective system for your body’s joints, decreasing the likelihood of everyday injuries. Many women even report alleviating chronic joint conditions, such as arthritis, through regular strength training.8
Myth 8: You Need Protein Immediately After Your Workout for the Best Results
Reality: Post-workout protein can be beneficial, but overall protein intake matters more.
One study found that total daily protein intake, rather than precise timing, is key to muscle strength and growth.9 This research frees you from the pressure of finding something to eat after your session.
Instead, focus on meeting your daily protein needs to provide your body with a steady supply of amino acids for muscle repair and growth.
The Powerful Combo for Aging Powerfully
Pairing resistance training with adequate protein intake can effectively fight age-related muscle loss, increase strength and energy, and improve overall health. Most women fall short on protein, and your needs increase with age. The answer? Prioritize protein at every meal.
My 7-Day Eat Protein First Challenge simplifies the process, offering a protein calculator, expert tips, and a meal plan to help you effortlessly hit your protein goals.
Get your FREE 7-Day Eat Protein First Challenge here.
References:
- Harvard Health: Strength training builds more than muscles
- Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Dec;33(4):435-444. doi: 10.3803/EnM.2018.33.4.435. PMID: 30513557; PMCID: PMC6279907.
- Ribeiro AS, Aguiar AF, Schoenfeld BJ, Nunes JP, Cavalcante EF, Cadore EL, Cyrino ES. Effects of Different Resistance Training Systems on Muscular Strength and Hypertrophy in Resistance-Trained Older Women. J Strength Cond Res. 2018 Feb;32(2):545-553. doi: 10.1519/JSC.0000000000002326. PMID: 29120984.
- University Hospitals: The Unique Benefits of Strength Training for Women
- Mayo Clinic: Strength training: Get stronger, leaner, healthier
- Healthline: 14 Benefits of Strength Training, Backed by Science
- Fragala MS, Cadore EL, Dorgo S, Izquierdo M, Kraemer WJ, Peterson MD, Ryan ED. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res. 2019 Aug;33(8):2019-2052. doi: 10.1519/JSC.0000000000003230. PMID: 31343601.
- UIHC: Muscle strength and balance are important for healthy joints
- Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013 Dec 3;10(1):53. doi: 10.1186/1550-2783-10-53. PMID: 24299050; PMCID: PMC3879660.
These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.
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