Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon

Does your insurance cover daily coaching and a smart scale from Lark?

Find out now with our 2-minute eligibility quiz!
Check my eligibility
Close icon
< Back to Resource Center
< Back to Member Blog

Myths and Truths around Strength Training

Natalie
Stein
October 9, 2023
Myths and Truths around Strength Training - Lark Health
Lark

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
LOW RISK
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Are you doing everything you can to prevent diabetes? If you have prediabetes, you can make healthy lifestyle choices to prevent or delay the onset of type 2 diabetes. That is the basis for the Diabetes Prevention Program

As you know from using Lark DPP, losing weight and increasing physical activity can dramatically lower blood sugar and reduce insulin resistance. A lot of the focus is on moderate-intensity physical activity, such as walking, but there is another type of activity you can do to lower insulin resistance and diabetes risk. 

Resistance or strength training can be a worthwhile component of your exercise program and diabetes prevention plan. Almost everyone can benefit from adding resistance training to their schedule, but there are a lot of myths that act as barriers. These are some myths about resistance training along with the truth about them.

Myth: Resistance training makes you bulky.

Truth: You can use strength training to bulk up if you want to, but getting stronger does not automatically mean getting bigger. Many or even most people who participate in resistance training do not bulk up. Instead, they tone up. 

Myth: Resistance training does not lower blood sugar.

Truth: You may hear a lot about cardio or aerobic activity to lower blood sugar, but resistance training also helps. It increases insulin sensitivity (reduces insulin resistance) and improves glycemic control. Isn't that what you want when you have prediabetes?!

Myth: Resistance training does not have many other health benefits.

Truth: Resistance training has a ton of health benefits! It reduces abdominal, or visceral, fat, which is the type of fat linked to chronic inflammation and health concerns such as cardiovascular disease. Resistance training lowers blood pressure, which is especially important if you have prediabetes because having both high blood pressure and prediabetes greatly increases risk for both cardiovascular disease and diabetes. Finally, resistance training has benefits such as increasing bone strength.

Myth: There is no reason for you to be stronger. 

Truth: You may not compete in weight-lifting competitions or have a physically demanding job or lifestyle, but a little extra strength never hurts. When you are stronger, you may find it easier to carry heavy bags of groceries into the house from your car, or you may discover that your back no longer hurts after you spend a day lifting your little son, daughter, niece, or nephew. 

Myth: Resistance training does not burn significant calories or help with weight loss.

Truth: You may think of aerobic exercise or "cardio" as the choice for burning fat and calories, but resistance training helps, too. You may not burn as many calories during the actual exercise session, but resistance training builds lean muscle mass. Since muscles burn calories all day just from their metabolism, the result of strength training is that your metabolism increases and weight loss is easier.

Myth: You need fancy equipment, a personal trainer, or celebrity status to do resistance training. 

Truth: You can use weights in the gym, but you do not need to go to a gym to do your resistance training. Aside from weight machines, dumbbells, barbells, and other traditional weights, you can do resistance training using:

  • Body weight exercises.
  • Resistance bands.
  • Objects in daily life, such as heavy packages or babies and toddlers.

Myth: You need to have a personal trainer or to be an athlete to do resistance training. 

Truth: You can do resistance training no matter who you are, as long as you have your doctor's approval. Ask an expert for help getting started if you are not sure about what exercises to do or how to maintain proper form. A personal trainer can help, but so can a friend who is an expert. You may be entitled to free demonstrations if you are a gym member.

Myth: It is too dangerous. 

Truth: People tend to avoid weight lifting because they fear injury, but smart training can have the opposite effect. Injuries tend to come from lifting too much or having bad form, while resistance training, done right, can actually lower the risk of injuries in daily life and from your other exercises.

Myth: It takes too much time.

Truth: You can benefit from resistance training twice a week. Just incorporate exercises to hit every major muscle group and aim to go to fatigue, rest, and repeat. Your resistance training routine can take as little as 10 to 20 minutes and yield surprisingly great benefits.

Resistance training can give you a boost as you work to prevent diabetes, and getting started is not that hard. Consider adding in 2 sessions of resistance training per week, and you may look, feel, and be healthier.

Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Check my eligibility

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!
AM I ELIGIBLE?

Similar posts

Sheet pan fish with herbs and vegetables is an easy dish on a Mediterranean dietSheet pan fish with herbs and vegetables is an easy dish on a Mediterranean diet

Is a Mediterranean Diet Good for Weight Loss? (Sample Menu Included)

A Mediterranean diet supports weight control and health. It phasizes unsaturated fats, vegetables, lean protein, and whole grains. It's easy to follow because it's flexible and has simple ingredients.

Learn more
How to Follow the Best Anti-Inflammatory Diet for You - Meal Plan Included!How to Follow the Best Anti-Inflammatory Diet for You - Meal Plan Included!

How to Follow the Best Anti-Inflammatory Diet for You - Meal Plan Included!

Acute inflammation is a natural and often helpful response in your body, but chronic inflammation can lead to an increased risk for various health conditions.

Learn more
Macronutrients for Weight Loss: How Many Grams of Carbs, Protein, and Fat Should I Have?Macronutrients for Weight Loss: How Many Grams of Carbs, Protein, and Fat Should I Have?

Macronutrients for Weight Loss: How Many Grams of Carbs, Protein, and Fat Should I Have?

A balanced and nutritious diet can help you reach your goals, and using macronutrients can be a simple way to make sure you’re on track.

Learn more