Scary Stories from Strength and Conditioning

By Emil Chang

Brace yourself for some short scary stories inspired by some fitness myths floating around the internet. In the spirit of Halloween, we’re going to talk about why these statements are (mostly) false. Full disclaimer: each of these myths could warrant their own posts, but we’ll keep it brief for the time being.

Once, there was an Exercise Witch who patrolled the realm of Drake Stadium. She cursed the exercisers to always feel sore so that eventually, they thought feeling sore was just a part of working out.   

Myth: You need to be sore to have had a good workout 
Soreness is just your body reacting to something it has not adapted to. This can be a new movement or an added load to your lift. You can still get a good workout without getting sore, but getting sore is usually an indicator that you’re challenging yourself during your training session. 

You climb up the Drake Stadium Stairs and look across the way but there is no end in sight. You have to keep running up and down this endless Drake Snake to stay alive! 

Myth: Cardio is the only way to lose fat
The most important factor in fat loss is nutrition. Sure, cardio is good for you, but no amount of running, biking, rowing, or walking will be effective without the right diet. Strength training can also help with fat loss by increasing lean muscle mass, which benefits your overall metabolic rate. However losing fat can only happen with a focused diet. 

Legend has it that one day Joe Bruin lifted a ten pound dumb bell and his arm tripled in size. 

Myth: Strength training will make you bulky 

 Gaining muscle is a combination of two things: exercise and caloric surplus. Both these things have to be done with the intention of getting “bulky” for it to actually happen. The exercise has to be done with enough frequency and volume to tax your musculature. The caloric surplus means you’re supplying your body with enough nutrients to sustain your daily activity AND surpass the deficit you’ve created from the exercise. Just strength training will not make you “bulky”. If you still have doubts, google what Dwayne Johnson has to eat to maintain his size. 

Here lies Josie Bruin, whose bones crumpled to the ground after performing one deadlift. 

Myth: Weightlifting is bad for joints 

It’s not. It increases bone density and, when done correctly at appropriate intensities, will support bone and joint health. Of course, this is all done through progression and patience. Lifting too much weight before your body is ready for it or lifting with improper form can hurt. However, lifting through appropriate programming and mechanics will strengthen skeletal structure. 

 Hope you enjoyed this short post. Have a safe Halloween!