RW - foRWard Health & Wellbeing eMag - Feb26 - Flipbook - Page 21
MYTH 1: HEAVY WEIGHTS ARE ONLY FOR ATHLETES
The reality: Everyone bene昀椀ts from strength work.
Australia’s guidelines recommend adults include muscle
strengthening on at least two days each week. The World
Health Organization says the same and applies this to older
adults as well. That can be dumbbells, barbells, machines,
resistance bands, bodyweight or strong household tasks.
You do not need to be an athlete to qualify.
MYTH 2: LIFTING HEAVY IS UNSAFE FOR MOST PEOPLE
The reality: With sensible technique and gradual
progression, resistance training has a low injury rate
compared with many popular activities. Large reviews of
running, for example, report injury rates between roughly
2.5 and 12.5 injuries per 1000 hours. Classic surveillance of
resistance training and weightlifting programs shows far
lower rates per 1000 participation hours when coaching and
sensible loading are used. Good form, suitable loads and
adequate recovery matter more than the exercise label.
MYTH 3: I WILL GET BULKY
The reality: Signi昀椀cant muscle size gains require
speci昀椀c volume, nutrition and genetics. Most people,
especially women and older adults, 昀椀nd that training with
challenging loads increases strength, improves function
and shapes the body without dramatic size changes. A
smart program focuses on movement quality, full range of
motion and progression. The global guidelines prioritise
strength for health and function across the lifespan.
MYTH 4: I AM TOO OLD TO LIFT HEAVY
The reality: Older adults stand to gain the most. A long
term follow up of an older adult trial found that a year of
supervised heavy resistance training around retirement
age preserved leg strength for up to four years.
Maintaining leg power is directly tied to staying mobile
and independent. Meta analyses also show resistance
training helps maintain or improve bone mineral density
in older adults, which is vital for reducing fracture risk.
MYTH 5: CARDIO COVERS MY BASES
The reality: Aerobic exercise is terri昀椀c for heart and
lung health. It does not replace the unique bene昀椀ts of
strength training for muscle, bone and metabolic health.
The WHO and Australian guidelines are explicit. Adults
should aim for weekly aerobic activity and include muscle
strengthening on two or more days. You will get the best
results by doing both.
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