By Harold Irby | Personal Trainer

You can't believe everything you hear when it comes to fitness. Especially, if you want to experience results. There are five bogus rumors often heard about strength training that will derail your results if you let it. 

The truth is that strength training is one of the absolute best things you can do for your overall health and appearance. So if you've fallen for any of these five myths, then you're missing out on the potential for tremendous results. 

Myth #1: Muscle Turns Into Fat 

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. 

Myth #2: Strength Training Doesn't Burn Fat 

On the contrary, muscle mass is your number one ally against fat gains. A pound of muscle burns 10-20 calories each day, all while you're just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine. 

Myth #3: Lifting Weights Makes Women Bulk Up 

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become bodybuilder-esque, which is probably not the look you're going for. 

But the truth is that the female body simply doesn't contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort. However, the tighter, toned figure of a recreational female weight lifter is every bit feminine. 

Myth #4: Strength Training Is For Young People Only 

This is a worn-out excuse that senior citizens across the globe are shattering. Assuming your doctor has given you the OK, you have much to gain from a regular weight lifting routine. 

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning. 

Myth #5: Use Light Weight and High Reps To Tone 

This myth, popularized in the 90s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone. 

We now know that to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set. 

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

Harold Irby is a certified personal fitness trainer and Mr. Michigan body building champion with over 20 years of experience in weight training, body building, sport specific training and strength conditioning. Harold has worked with many professional, college and high school athletes as well as celebrities and business professionals seeking a healthy and fit lifestyle through his personal training and fitness center Xtreme Advantage. 

Photograph credit: Getty Images