“Women will get big and bulky if they weight-train.”
Because women have high estrogen and low testosterone levels, it is very hard for them to develop muscle. Weight-training helps enhance the natural curves of a woman’s body, contributing to the “hour-glass shape” that is so desirable.

“I’m not losing weight. I should concentrate on doing more cardio exercise.”
Cardio exercise is not the only factor involved in weight-loss. Weight-training also exerts a major influence on the reducing of body fat because this type of exercise helps to increase your metabolism. If you can increase your metabolism by only 15 more calories used per hour, then you will burn off 1 pound of fat every 10 days. What this means is that, if your goal is to lose fat and develop a toned body, a safe, balanced weight-training program should be incorporated into your work-outs.

“I weigh more — I must be getting fatter.”
The simple fact is: muscle weighs more than fat. Weight-training burns fat and builds muscle, resulting in a body that is increasingly lean and toned. Weighing yourself is not the most accurate method of gauging your fitness progress; instead, evaluate how much better your clothes fit you, or have a measurement of your body fat percentage taken.

“I exercise, therefore I can eat what I want.”
Of course, exercise is important. But 70% of your fitness results come from nutrition. The combination of exercise and healthy food choices will significantly assist you in achieving your goals. The saying “you are what you eat” has been around for a long time — for a reason.

“Doing crunches will give me six-pack abs.”
Unfortunately, there is no such thing as spot-reduction. Crunches will certainly tone the abdominal muscles that lie under the fat but they cannot create six-pack abs by themselves. It is the combination of weight-training, cardio exercise, good nutrition — and crunches — that will reduce fat throughout the entire body and so reveal the abs that were previously hidden.

“Exercise technique is not important.”
Some people believe that as long as you’re weight-training, that’s what counts — whether or not you’re performing the exercises properly. The simple fact is, though, that correct work-out technique is extremely important: both to prevent injury and to ensure symmetry of the developed muscles.