Dispelling Strength Training Myths: What Current Science
What Is the Current Science Saying?
There are persistent myths that continue to deter many from participating in resistance training. I want to share 4 of the most popular ones that I hear each week.
1) Genetics: A Factor, Not a Dictator, in Muscle Building
Genetics are the single biggest limiting factor to any person's ability to build muscle. Body proportions, neurological efficiency, skeletal make up, lack of body fat and the lengths of your muscles, tendons and ligaments are all determining factors. These are ALL primary predisposed by your genetics. Your genetic predisposition will never reach its full potential without proper training.
This means that while genetics can influence your potentialfor muscle growth and how quickly you see results, they don't negate the impact of consistent effort. Environmental factors like training and nutrition are crucial. Even those with less "favorable" genetics can achieve significant strength and muscle gains through a well-structured and consistent training program, combined with optimal nutrition and recovery.
The most important thing is understanding that your journey might look different from someone else's, but progress is always possible.
2) Menopause and Strength Training: The Evidence
For too long, menopause has been associated with an inevitable decline in muscle mass and strength, often discouraging women from engaging in vigorous exercise.
However, recent research, particularly from Dr. Lauren Colenso-Semple, a scientist specializing in female muscle physiology, is challenging a few points that were before seen as facts.
Dr. Colenso-Semple's work, including studies from her time at McMaster University, challenges long-held beliefs, such as the idea of "cycle syncing" workouts. Her research indicates that timing resistance training to specific phases of the menstrual cycle has no significant impact on muscle protein synthesis or the ability to build muscle and strength. This finding extends to the broader understanding of hormonal fluctuations and their impact on exercise adaptations across a woman's lifespan, including menopause.
Her work emphasises that consistency and progressive overload in strength training are far more important than attempting to align workouts with hormonal shifts. This is particularly reassuring for women navigating perimenopause and menopause, as it debunks the notion that hormonal changes diminish a woman's ability to benefit from resistance training (all it takes it a bit of hard work and supervision).
3) Protein Requirements: Dr. Stuart Phillips' Updated Insights
Remember you got told to have your protein right after your strength workout? Forget It!
You don't need to stress about chugging a protein shake immediately before or after your workout. The focus has shifted from precise timing to your total daily protein intake. The goal is to consistently consume between 0.8 to 1.2 grams of protein per kilogram of your current body weight, whether you're hitting the weights or taking a rest day. So, if you weigh 80kg , aim for 64 to 96 grams of protein daily.
What's more, the idea that you must space out your protein intake throughout the day has also been debunked. Research now shows you could theoretically consume all your daily protein in a single meal if you wanted to. While practicality and satiety might lead most people to spread it out, the science confirms it's not a requirement for muscle growth or recovery.
4) Beyond Physical Appearances: Strength Training for Mental Well-being.
While the physical benefits of strength training are well-established, its impact on mental health is gaining increasing recognition in current conversations and more people are doing strength training for that reason.
Current literature strongly links regular strength training to:
Reduced Anxiety and Depression: Numerous studies, including randomized controlled trials, show that strength training can significantly decrease symptoms of anxiety and depression across various populations. The "no pain, no gain" mentality often associated with exercise is misleading here; even low to moderate intensity resistance training can yield robust anxiolytic effects.
Improved Self-Esteem and Body Image: As individuals get stronger and see tangible progress, it often translates to increased confidence and a more positive perception of their bodies.
Enhanced Cognitive Function: Particularly in older adults, strength training has been shown to improve cognitive functions such as memory and attention.
Stress Reduction: The act of engaging in physical exertion can be a powerful stress reliever, offering a constructive outlet for pent-up energy and improving mood through the release of endorphins.
Take-Aways:
Genetics dictate your potential, but you dictate your progress.
Menopause doesn't sideline your strength. Science now says consistent effort, not hormonal timing, is the real game-changer for women.
Prioritize total protein intake but not protein timing.
You don't need to be a bodybuilder to reap the mental rewards. Even light strength training offers powerful relief from anxiety and stress – proving 'no pain, no gain' is a myth for your mind.