Let’s be real…

There are SO MANY myths that surround lifting!

If there’s one thing I’ve learned as a trainer, it’s that lifting is still surrounded by myths that keep people (especially women) from reaching their true potential in the gym.

Whether you’re a woman afraid of “bulking up” or a man chasing strength but neglecting the basics, these truths can change the way you train.

Let’s take a look at 5 things I wish more people knew about lifting…

1) Muscle Won’t Magically Make You Bulky 💪

For women:

Building muscle takes serious time, consistency, and nutrition — you won’t “accidentally” wake up looking like a bodybuilder.

For men:

If building muscle feels like it’s taking forever… that’s normal! Muscle growth is slow and steady. Trust the process and stick to it.

The picture here of me at my bodybuilding competition is just to give you perspective. I have been training with the full intention of putting on as much muscle as possible for the past ~4 years.

2) Carbs Are Your Friend 🥯🥔

For women:

Stop fearing carbs — they fuel your lifts and help your body recover. They are also super important for improving your performance in the gym!

For men:

More isn’t always better. Quality carbs (like rice, oats, fruit, potatoes) will fuel strength better than endless junk calories. The ‘dirty bulking’ can only take you so far 👀

3) Form > Weight 🏋🏼

For women & men:

Chasing ego lifts or adding weight too fast leads to plateaus and injuries. Nail your form first, then increase weight gradually.

Just because you want to hit a PR every time you are in the gym, it doesn’t mean you should be fully sacrificing your form to achieve that.

Progressive overload is the name of the game for building muscle BUT you have to do it in a way where muscle adaptation is occurring.

4) Rest & Recovery Are Training, Too 😴

For women:

Overtraining and under-eating is a fast track to burnout and hormonal issues.

For men:

Constantly chasing PRs without recovery just buries progress. Muscle grows when you rest, not just when you grind.

5) Strength is Freedom 😁

For women & men:

Lifting heavy gives you confidence beyond the gym — you realize how capable your body really is.

There are also so many positive outcomes both directly and indirectly from resistance training that benefit you not only in the present, but also for the future.

Bottom Line:

Lifting enables you to become the strongest, healthiest version of you.

That’s it for this week.

And if you’re ready to learn how to lift smarter, fuel properly, and see results, DM me “STRONG” on Instagram @tessbogdanovich and we can set up a FREE 30 minute consultation!