Strength Training Myths Busted: Pregnancy, Injury Recovery & Aging

Welcome to the ASF Edition of Myth Busters! There are plenty of exercise and fitness myths circulating, especially in our social media world. When it comes to strength training benefits, some of the biggest myths keep the people who need it most out of the gym. Today, we’re busting three big ones.  

Myth #1: Pregnant women shouldn’t lift weights or exercise.

If you think training for a marathon is prudent, why wouldn’t you train to sustain life and give birth? Exercise during pregnancy is one of the best things you can do for your body. You are on a journey, and when the day arrives, you’ll want to be the strongest, most confident version of yourself to ensure a smooth delivery and recovery! Yes, we may have to modify or even table some exercises until post delivery. It’s important to talk to your doctor and have regular check ups. This will also help your coach adjust your prenatal fitness program, ensuring we are tailoring it to your needs. 

I have trained my client Teagan for a few years, first for her wedding, and now through her pregnancy! Here she is in her second trimester, close to her 6-month mark. And if you’re anything like most people, you’re wondering “where’s the baby?” I promise you, I’ve seen the sonogram pics, and her little bundle of joy has the cutest little nose and is napping comfortably in mommy’s tummy. It’s wonderful that she looks great, but more importantly she is feeling great as well, continuing to get stronger by the day!

Myth #2: I have a bad knee, so weight lifting isn’t for me.

 

My client Julie had knee reconstruction surgery about a month ago. Her positive attitude made all the difference; she was gearing up to return to the gym and worked closely with her orthopedic physician to start physical therapy as soon as possible. While Julie was attending physical therapy for her lower body, she made the effort to come in with her sister to work her upper body. After a month of physical therapy, we started slowly re-integrating lower-body movements as part of her plan for weight training after knee surgery. Teaching those muscle fibers how to fire up again is crucial in injury recovery and in her mission of getting stronger. 

Myth #3: Seniors shouldn’t lift weights.

Weightlifting for seniors is one of the most effective tools for combating bone loss. As we age, we lose bone mass, especially post-menopausal women, who experience a significant drop in estrogen (which contributes to bone health). That’s why bone density exercise matters more with each passing year. Also as we age, the cerebellum undergoes shrinkage. This part of our brain controls balance, motor movements, and reaction time. Our training at ASF not only helps you get stronger, but also focuses on balance in the body and mobility. 

My client Janie is an active senior who is heavily involved in her church with charitable works and events. In addition to administrative tasks, she’s physical, going up and down ladders, shifting boxes, basically whatever is needed to make these events a success. 

Bottom line: through strength training you may be pleasantly surprised to see what your body is capable of. Whether it’s exercise during pregnancy, weight training after knee surgery, or weightlifting for seniors, the right program meets you exactly where you are. Stop the excuses – where there is a will there is a way!

Written by Vilita Cruz

If you’re ready to ignore the myths and start your strength training journey, click here to schedule a free consultation and structural balance assessment.