cise does little to halt or reverse this trend, but weight training can. Studies show that even people in their 80s and 90s can increase strength through basic resistance exercise.
Myth #3: Weight training won't help with weight loss.
Even at rest, muscle fibers burn calories. Fat cells do not. If you add lean muscle mass, a benefit of weight training, you burn more of the calories you take in each day. That doesn't even take into account the calories you burn while you lift.
By itself, weight training probably won't knock off those extra pounds. Combined with aerobic activity, however, it can be a powerful ally in the battle of the bulge.
Myth #4: Weight training always involves lifting weights.
You have alternatives to barbells and the clank of iron plates. "Anything that provides resistance against your muscles provides that same kind of training," Dr. Sottovia says. "It could be free weights. It could be stationary machines. It could be resistance bands. It could even be your own body weight by doing push-ups or pull-ups."
What if you're a beginner? "Machines are particularly helpful because the weight is more controllable," Dr. Williams says. "Once people are more comfortable with the movements they can move on to dumbbells and barbells."
Myth #5: Weight training takes too much time and money.
Weight training can take as little as an hour a week in two 30-minute sessions, according to Dr. Sottovia. She recommends a day of rest between sessions to let muscles recover.
The cost can range from the price of a gym membership to nothing. That's how much it costs to do push-ups, pull-ups, and sit-ups.
Myth #6: Only a fringe group lifts weights.
A growing number of people lift weights. The National Sporting Goods Association says participation rose nearly 38 percent from 2001 to 2006, to 33 million people. But many more of us should think about adding some form of resistance training to our workouts.
"When we talk about getting more exercise, we usually tell people to start with walking," Dr. Williams says. "But it would probably behoove all of us to mention resistance training in the same breath."
© 2014 Main Line Health