Strength Training Myths That Refuse To Die

Myth: lifting weights stunts growth in teenagers

Not supported by evidence when performed with proper supervision and technique — this myth largely originated from poorly controlled older studies and has been widely debunked by more rigorous, recent research.

Myth: you need to be sore to know a workout worked

As covered earlier, soreness isn't a reliable indicator of workout effectiveness — a well-trained muscle can grow with minimal next-day soreness once your body adapts to a consistent routine.

Myth: machines are inferior to free weights

Machines have genuine advantages, particularly for beginners learning movement patterns safely and for isolating specific muscles without balance being a limiting factor — not simply an inferior alternative to free weights.

Myth: you should always feel the burn to know it's working

The 'burn' sensation is from metabolic byproduct accumulation, not a direct measure of muscle-building stimulus — plenty of effective, growth-producing sets don't involve an intense burning sensation.