Uncovering the Truth: Debunking Myths About Resistance Training
- Julian Simpson
- 1 day ago
- 3 min read
Uncovering the Truth: Debunking Myths About Resistance Training
There is so much information and misinformation out there about what is true and not true regarding training
2025 research looked into what the average person who went to the gym understood to be true or untrue
Over the last decades, resistance training (RT) has experienced a surge in popularity, and compelling evidence underpins its beneficial effects on health, well-being, and performance
Resistance training (RT) is particularly effective in promoting muscle hypertrophy compared to both sedentary lifestyles and aerobic exercise
What happens to our muscle mass as we get older?
Given that muscle mass declines by 3 to 8% each decade after age 30 (approximately 0.2 kg of lean weight loss per year) and by 5 to 10% each decade after age 50 (approximately 0.4 kg of lean weight loss per year), the importance of regular RT becomes even more evident
What are the advantages of resistance training?
Resistance training improves cardiometabolic health by lowering blood lipids, and blood pressure, as well as the risk of diabetes type II and coronary heart disease.
Resistance training can also decrease symptoms of depression and anxiety
Resistance training, furthermore, reduces the risk of falls, alleviates orthopaedic complaints such as low back pain or osteoarthritis, and represents a pivotal component of exercise programs in the prevention and rehabilitation of sports injuries.
Here is the list of questions the people were given to see what they thought was true and false - let's see how many you get right!
Protein supplementation augments strength and hypertrophy |
Timing of protein intake influences hypertrophy |
Animal protein affects hypertrophy more than plant protein |
Creatine augments strength |
Carbohydrates increase performance in RT |
Magnesium prevents cramps |
RT reduces flexibility |
Low-load RT is as effective as high-load RT with regard to hypertrophy |
Low-load RT is as effective as high-load RT with regard to maximal strength |
Multiple RT is more effective than singular training |
RT to muscle failure is necessary for hypertrophy |
RT over full ROM is superior to RT in partial ROM for hypertrophy |
Men benefit from RT more than women |
Free weight RT is more effective than machine-based RT |
TRUTH WAS
Protein supplementation augments strength and hypertrophy
Creatine augments strength Low-load RT is as effective as high-load RT with regard to hypertrophy
RT over full ROM is superior to RT in partial ROM for hypertrophy
MYTH was
Timing of protein intake influences hypertrophy Animal protein affects hypertrophy more than plant protein
Carbohydrates increase performance in RT
Magnesium prevents cramps
RT reduces flexibility
Low-load RT is as effective as high-load RT with regard to maximal strength
Multiple RT is more effective than singular training
RT to muscle failure is necessary for hypertrophy
Men benefit from RT more than women
Free-weight RT is more effective than machine-based RT
For more information about how we can help. Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
We are also really proud to offer our patients an APP for their Mobile- iPad. With access to your rehab exercises and our health tip blogs with over 500 articles.
Chiropractic has moved online. We offer our online program -STAND CORRECTED- To help you through the day.
We have over 30 programs on different health conditions
Each program contains
- Information about the conditions
- things to do and things to avoid
- nutrition advice
- all the stretches that are needed to help
Unger A, Mosgan C, Wolte C, Pettauer S, Wilke J. Knowledge of gym goers on myths and truths in resistance training. Sci Rep. 2025 Jan 27;15(1):3401. doi: 10.1038/s41598-025-87485-8. PMID: 39870800; PMCID: PMC11772780.
Comments