In recent years, strength training has gained massive popularity. More individuals, from beginners to seasoned athletes, are incorporating resistance training into their routines to build muscle, enhance strength, and improve overall health. The benefits of resistance training are well-documented, ranging from increased muscle mass and metabolic efficiency to reduced risk of chronic diseases and enhanced mental well-being.

Yet, despite overwhelming research supporting the benefits of strength training, misinformation remains widespread. Myths about resistance training – often fueled by social media trends, outdated gym advice, and clever marketing –can lead people to adopt ineffective or counterproductive training methods. This misinformation can slow progress, cause unnecessary frustration, and prevent individuals from achieving their full potential in the gym.

At Muscle and Motion, we are committed to bridging the gap between scientific research and real-world training by providing evidence-based insights into strength training, biomechanics, and exercise science.

How well do you know strength training?

Many people train hard in the gym, but how many truly understand the science behind strength training? A recent study tested 721 gym-goers, asking them to determine whether 14 common beliefs about resistance training were true or false. The results revealed that only 5 out of the 14 statements were correctly identified by the majority of participants.

Now, it’s your turn to take the test. Read the following statements and decide whether each one is TRUE or FALSE.

1. Protein supplementation augments strength and hypertrophy.
2. Timing of protein intake influences hypertrophy.
3. Animal protein affects hypertrophy more than plant protein.
4. Creatine augments strength.
5. Carbohydrates increase performance in resistance training.
6. Magnesium prevents cramps.
7. Resistance training reduces flexibility.
8. Low-load resistance training is as effective as high-load resistance training with regard to hypertrophy.
9. Low-load resistance training is as effective as high-load resistance training with regard to maximal strength.
10. Multiple resistance training sessions per week are more effective than a single session.
11. Resistance training to muscle failure is necessary for hypertrophy. (True/False)
12. Resistance training over the full range of motion is superior to partial range of motion for hypertrophy.
13. Men benefit more from resistance training than women. (True/False)
14. Free weight resistance training is more effective than machine-based resistance training.

How do you think you did? Let’s go through each statement and see what the research says.

Breaking down the answers

1. 1. Protein supplementation augments strength and hypertrophy – ✅ True
      Research shows that adequate protein intake supports muscle repair and growth, especially with resistance training. While whole foods can provide sufficient protein, supplementation can benefit those struggling to meet their protein requirements.
   2. Timing of protein intake influences hypertrophy – ❌ False
      The total amount of daily protein consumed is far more critical than specific timing. As long as daily protein needs are met, the exact timing of intake has little impact on muscle hypertrophy.
   3. Animal protein affects hypertrophy more than plant protein – ❌ False
      Studies indicate that when consumed in sufficient quantities and combined to ensure all essential amino acids are present, plant-based proteins can support hypertrophy just as effectively as animal proteins.
   4. Creatine augments strength – ✅ True
      Creatine is one of the most well-researched supplements, with substantial evidence supporting its role in enhancing strength, power output, and muscle mass.
   5. Carbohydrates increase performance in resistance training – ❌ False
      Resistance training does not rely heavily on immediate carbohydrate availability unlike endurance activities. While glycogen stores play a role, consuming extra carbohydrates before a workout does not significantly enhance performance in most cases.
   6. Magnesium prevents cramps – ❌ False
      Despite popular belief, no substantial evidence exists that magnesium supplementation prevents muscle cramps in healthy individuals. Cramps are more commonly associated with fatigue, dehydration, or nerve-related factors.
   7. Free weight resistance training is more effective than machine-based resistance training – ❌ False
      Both free weights and machines can be effective for hypertrophy and strength. Free weights may require more stabilizing muscle activation, but machines can help isolate muscles and provide a controlled movement pattern. Check out our blog, Building Muscles Without Weights? Yes, it is Possible!
   8. Low-load resistance training is as effective as high-load resistance training with regard to hypertrophy
      Research comparing the two methods suggests that training with lighter weights and higher repetitions, when taken to failure, can yield comparable muscle growth to heavier loads with fewer repetitions. However, the literature does not fully support their equivalence in all contexts, leaving this statement without a definitive classification as entirely “true” or “false.”
   9. Low-load resistance training is as effective as high-load resistance training with regard to maximal strength – ❌ False
      Developing maximal strength requires heavy lifting (typically above 75–85% of 1RM), as it more effectively stimulates the neuromuscular adaptations essential for strength gains. While both high- and low-load training can promote muscle hypertrophy, only heavier loads provide the necessary stimulus for optimal improvements in maximal strength. To learn more, check out our blog: Understanding Strength: A Deep Dive into Its Types and Foundations.
   10. Multiple resistance training sessions per week are more effective than a single session – ❌ False
       While higher frequency can be beneficial, the most critical factor is the total weekly training volume. A well-structured low-frequency program can be just as effective as more frequent training.
   11. Resistance training to muscle failure is necessary for hypertrophy – ❌ False  Training to failure can be a useful tool, but it is not required for muscle growth. Many studies suggest that stopping a few reps short of failure while maintaining a high training volume still leads to significant hypertrophy. To dive deeper into this topic, check out our blog: Should You Train to Failure?
   12. Resistance training over a full range of motion is superior to partial range of motion for hypertrophy – ✅ True
       Full range of motion training has been shown to produce greater muscle growth compared to partial reps, as it engages the muscle through a greater stretch and contraction phase. To learn more about how stretching and muscle length impact hypertrophy, check out our blog: Stretching and Muscle Length in Hypertrophy.
   13. Men benefit more from resistance training than women – ❌ False
       Since men start with a higher muscle mass, their overall muscle gain may be more significant. However, women achieve similar relative strength improvements and muscle hypertrophy when following a structured training program (learn more about strength training for women here). Additionally, strength training is essential for women, as they are at a higher risk of osteoporosis at an earlier age, making resistance exercise essential for maintaining bone density and long-term health (read more about bone density and resistance training here).
   14. Resistance training reduces flexibility – ❌ False
       Resistance training can enhance flexibility as effectively as static stretching when performed through a full range of motion. For example, RDLs with straight legs improved flexibility while increasing hip and lower back strength, making it a more efficient approach for mobility and performance.

🏆 How did you score?

• 12-14 correct: You’re a strength training expert! 🏅
• 9-11 correct: You have a solid understanding, but there’s room for improvement. 💪
• 6-8 correct: You know some things, but be careful with myths. ⚠️
• 0-5 correct: Time to start learning the science behind training! 📖

In summary, strength training is surrounded by many myths, and even experienced fitness enthusiasts can fall for misinformation. If you made several mistakes in this test, we highly recommend exploring the blogs linked throughout this post to deepen your understanding of evidence-based training principles.

At Muscle and Motion, we are committed to delivering the most accurate, research-backed information to help you train smarter and achieve better results. Stay informed, challenge common fitness myths, and keep learning with us!