Common Strength Training Misconceptions
1. "You have to 1-rep max constantly to get stronger."
The one-rep max (1RM) has its place—especially in competitive powerlifting or strength testing—but chasing it every week is a fast track to burnout and injury. Strength is built through progressive overload, not constant maxing out.
Training at submaximal loads (70–90% of your 1RM), using proper volume, tempo, and rest, is far more effective (and sustainable) for building strength over time. Save the 1RM tests for programmed checkpoints, not daily ego boosters.
2. "If you're not sore, your workout wasn’t effective."
Mild soreness is okay and expected when you’re training hard. Severe soreness is not beneficial and definitely not desirable. DOMS (Delayed Onset Muscle Soreness), is a poor indicator of workout effectiveness but a great indicator on poor recovery. If you have a consistent routine of exercise and recover well with great sleep and nutrition the only time you should expect to be seriously sore is on a brand new set of exercises (typically the first week of a new program).
You can build incredible strength and muscle without feeling like you got hit by a truck the next day. Instead of chasing soreness, focus on consistency, progressive overload, good form, and recovery. These are the real signs your training is working.
3. "You have to destroy one muscle group per day to get results."
The old-school “bro split” (e.g., chest day, leg day, arm day) works, but it’s far from the only path to gains. In fact, most people—especially non-bodybuilders—benefit more from training muscle groups multiple times per week.
Full-body splits offer better training frequency, faster skill acquisition, and more effective recovery. You don’t need to annihilate one muscle group to grow it—you just need smart, repeated stimulus over time.
Lastly Full-body splits keep you moving forward in the midst of a busy schedule. If I'm on a "bro split" and I miss a day then it's a whole week before that muscle group gets touched but on a full-body it will only be a few days.
4. "You have to squat, bench, and deadlift to get the best results."
Squat, bench, and deadlift (the “big three”) are great compound lifts and we should all strive to be proficient at them—but they’re not the only "big lifts".
The best exercises are the ones you can perform consistently, pain-free, and with good technique. If I (coach Austyn) were to list an alternative, underrated list to build full body strength I would recommend Reverse lunges, Barbell Romanian Deadlift, Weighted Push ups, and Chin ups.
5. "Strength training makes you slower, tighter, and less conditioned."
Strength builds a foundation for all other physical qualities and reduces risk over injury. Done correctly, strength training makes you faster, more mobile, and better conditioned—not worse.
When programmed intelligently (with mobility work and conditioning included), strength training improves power output, joint stability, and muscular endurance. Many elite athletes—runners, fighters, swimmers—lift regularly for this exact reason.
6. "Strength training is dangerous. You shouldn’t lift heavy—the risk is too high."
Anything done with poor technique and no guidance can be risky—strength training included. But with proper coaching, progressive loading, and smart programming, lifting heavy is one of the safest and most beneficial forms of exercise you can do.
In fact, research shows that strength training reduces the risk of injury, improves bone density, enhances joint health, and promotes longevity. Lifting heavy isn’t inherently dangerous—lifting irresponsibly is.
Bottom Line
Strength training isn’t about chasing soreness or worshiping certain lifts. It’s about building a stronger, more capable body through smart, consistent work. Don’t let outdated gym myths hold you back from training confidently and intelligently.
If you have questions about various lifts or getting started with a routine, please book a free consult. We’d love to chat with you and help you get started.
-Austyn