After 15+ years of coaching, I hear the same handful of worries in almost every first conversation. Most of them are myths. Here are the five I hear most, and what I actually tell people.
Myth 1: “Lifting weights will make me bulky”
Building a lot of muscle takes years of focused training and a lot of food. A couple of sessions a week won’t do it by accident.
What strength training does for most people is make them stronger, steadier and more capable. That’s the result my clients notice first: easier stairs, easier shopping, easier days.
Myth 2: “I’m too old to start”
No. Strength is something you can build at any age, and the sooner you start, the more you keep.
The key is to start where you are. I coach people in their 40s, 50s, 60s and beyond. We begin gently, learn the movements well, and build up over time.
Myth 3: “Cardio is the best way to lose fat”
Walking, cycling and running all help. But if you only do cardio, you miss the thing that protects your muscle and keeps you strong as you lose weight.
Fat loss is mostly decided by what you eat, how you sleep and how you handle stress. Training supports it. I’d pair two strength sessions a week with plenty of walking.
Myth 4: “If it doesn’t hurt, it isn’t working”
Effort feels hard. Pain is different.
You should finish a session tired but not wrecked, and you should be able to train again in a couple of days. Sharp or lasting pain is a signal to stop and get it checked, not a badge of honour.
Myth 5: “A bad back means I should rest”
In my experience, many people with back pain do better with careful, progressive strength work than with total rest. That said, back pain has many causes, so see your GP or physio first.
When you’re cleared to train, I look at how you move before how much you lift. Then we build strong hips and a strong core to share the load, and we break up long periods of sitting.
The thread through all five
Good training isn’t about punishing yourself. It’s about doing the right amount, regularly, for long enough to matter.
Which of these myths have you believed? Tell me in the comments.
Want a straight answer for your situation?
I’m offering a free 15-minute call to talk it through. No pressure, no jargon. If you’re over 35 in Cheltenham and ready to feel stronger, message me “RESET” and we’ll find a time.
It’s time to be more.