The Science of Strength Training: Myths, Facts, and Best Practices

Harinath

Fitness Enthusiast

Strength training is often misunderstood, with myths surrounding muscle growth, flexibility, and overall health. To uncover the truth, I spoke with Irfan Khan (Instagram, 8291360747) a Master Coach, Founder of NIFS, and Physique Transformation Specialist. With expertise in Exercise Physiology, Sports Nutrition, Strength & Conditioning, and Rehab, he delivers tailor-made programs to help individuals achieve their fitness goals.

Beyond personal coaching, Irfan trains professionals to become certified Personal Trainers and Sports Nutritionists, shaping the next generation of fitness experts. At our society’s open gym, his sessions focus on evidence-based training, emphasizing strength, endurance, and recovery. In this interview, he debunks common fitness myths, shares effective training strategies, and highlights the role of nutrition in building strength.

How Often Should One Train for Strength?

Scientific research suggests that training three times a week is optimal for building both strength and endurance. This allows for adequate muscle recovery and progressive overload, which are essential for muscle adaptation and growth.

Heavy Weights vs. Lighter Weights: Which is More Effective?

The choice between heavy weights with fewer repetitions and lighter weights with more repetitions depends on the goal:

Lifting heavy weights (fewer reps) primarily builds strength and power.
Lifting lighter weights (more reps) enhances muscular endurance. Both approaches have their benefits, and a well-balanced program may incorporate both based on training objectives.

Can Strength Be Built Without Weights?

While body weight exercises such as push-ups and squats can help build a certain level of strength, resistance training with weights is necessary for significant muscle development. Body weight exercises improve endurance and control but may not provide sufficient resistance for long-term strength gains.

Addressing Muscle Imbalances

Muscle imbalances can be corrected by focusing on deep muscle activation and incorporating unilateral exercises using dumbbells. This ensures equal development on both sides of the body and prevents injuries.

Improving Grip Strength

Grip strength is crucial for overall strength training. Exercises targeting the forearm muscles, such as hammer curls and grip-strengthening exercises, can significantly enhance grip endurance and power.

Will Strength Training Make Me Look Bulky?

Muscle bulk is influenced by calorie intake rather than training alone. A high-calorie diet leads to muscle growth, whereas a controlled intake supports a lean physique. Strength training itself does not automatically lead to bulkiness.

Training with an Injury or Weakness in a Body Part

Strength training can be adapted for rehabilitation purposes. By focusing on joint stability, connective tissues, and targeted exercises, strength training can help improve the condition of an injured or weak body part.

Does Strength Training Stunt Growth in Kids?

This is a widespread myth. Height is primarily determined by genetics and nutrition, not strength training. Properly supervised strength training can improve bone density and overall physical fitness without negatively impacting growth.

Can Women Become Muscular Like Men?

Another myth surrounding strength training is that women who lift weights develop a muscular physique similar to men. Muscle growth is largely dependent on genetics and hormonal differences, making it unlikely for women to develop excessive muscle mass without targeted training and nutrition.

Cardio vs. Strength Training: How Do They Affect the Body?

Cardio primarily improves cardiovascular endurance and burns calories.
Strength training enhances muscle strength, bone density, and metabolic rate. A well-rounded fitness routine incorporates both for optimal health benefits.

Does Strength Training Reduce Flexibility?

Contrary to popular belief, strength training does not reduce flexibility. Instead, proper strength training improves muscle control and joint mobility. Stiffness may be perceived due to increased muscle mass, but flexibility can be maintained with stretching and mobility exercises.

Does Stopping Strength Training Lead to Fat Gain?

If strength training is discontinued, muscle strength may decline after approximately 45 days due to reduced muscle engagement. However, fat gain depends on overall caloric intake rather than training alone. Strength training should be viewed as a long-term lifestyle choice rather than a temporary fitness goal.

Nutrition & Diet for Strength Training

Pre- and Post-Workout Nutrition

Pre-workout: Simple carbohydrates and proteins, such as fruits and nuts, provide quick energy.
Post-workout: A combination of proteins, carbohydrates, and healthy fats, such as eggs, bread, and nuts, supports muscle recovery and replenishes energy stores.

Protein Requirements for Muscle Growth

For effective muscle growth, individuals require 1.2 to 1.5 grams of protein per kilogram of body weight daily. This ensures adequate muscle repair and development.

Are Supplements Necessary?

Vegetarians may require protein supplements such as whey protein or creatine to meet protein needs.
Non-vegetarians can obtain sufficient protein from dietary sources like eggs, fish, and lean meats.

Losing Fat While Gaining Muscle

Fat loss and muscle gain can occur simultaneously by following a calorie deficit for carbohydrates while maintaining a caloric surplus from proteins. A well-balanced diet supports this process without compromising energy levels.

Best Foods for Muscle Recovery

Protein-rich foods and healthy fats play a crucial role in muscle recovery. Some of the best sources include:

Protein: Eggs, chicken, fish, paneer, tofu, soybeans
Healthy fats: Nuts, ghee, olive oil

Conclusion

Strength training is an essential component of overall health and fitness. With proper training techniques, nutritional guidance, and consistency, individuals can achieve their fitness goals without falling for common myths. Whether the aim is to build strength, improve endurance, or maintain overall well-being, a structured and science-backed approach to strength training yields the best results.