For decades the term “strength training” seemed to be reserved for men and women who had gigantic, statuesque muscles resulting from countless hours of weight training. Common monikers included: “jacked,” “buff,” and “holy $hi# you’re the size of a minibus!”
In the Golden Era of Bodybuilding — the 1960s and ‘70s — it made sense that strength training would connect to this body type. At the time, gyms weren’t as ubiquitous as they are today and were often frequented by the most hardcore lifter.
Nowadays, as more people have moved away from looking to gain sheer size to creating a body that’s built for longevity, health, and mobility, strength training has a broader definition. Instead of pumping iron to get huge, it’s about working out —sometimes sans weights— often in a group fitness setting.
That being said, there are still strength-training myths that persist. Let’s debunk a couple of the biggies:
Myth #1: Women Who Lift Weights Will Look Like She-Hulk
Wrong. Your best bet to achieve this goal would be to mirror the way powerlifters and strongmen/strongwomen train and eat. In other words, massively ramping up your caloric intake. On the training side, achieving She-Hulk status usually involves using low volume with heavy weight with compound moves such as the squat, deadlift, and bench press.
But for those who are careful with portions, eat the right balance of macros, hydrate properly, and get enough quality rest, following a total-body strength training protocol would more likely lead to weight loss and greater muscle definition.
Myth #2: I Need To Lift Super Heavy To Get Stronger
A study published in the Journal of Applied Physiology found that lifting heavy weight doesn’t necessarily translate into building more strength or bigger muscles. Researchers split 49 young male subjects with more than a year’s worth of weight training under their (weight) belts into two groups: one group followed a routine that called for the use of 75-90% of a one-rep max (1RM) for about 10 reps; the other group used 30-50% of a 1RM for up 25 reps. For 12 weeks both groups performed three sets of their assigned protocol three times per week. At the study’s conclusion, both groups had gained nearly identical muscle strength and size.
So if you’re now sold on the idea of strength training, you’re probably wondering how to get started. Many people think training one-on-one with a personal trainer is the only way to begin a strength training routine, but that is not the case. Group fitness workouts with qualified instructors are a less expensive, and more accessible option that bring in a fun, social element.
P90X LIVE is one such workout. It’s a group fitness version of the popular 90-day P90X program created by Tony Horton. P90X LIVE classes are engineered to work for any and every fitness level and are as difficult as you make them. The concept behind P90X Live is to combine high intensity interval training (HIIT), cardio, and strength blocks in a 60-minute class, all within a supportive environment that any and all fitness levels will find challenging. The Instructors provide modifications to make movements less or more challenging based on individual needs. Each instructor was schooled to offer you the best service possible and to stress safety first. If you’re interested in learning about becoming a P90X LIVE instructor — it’s a one-day course with hands-on training — click here.