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What if the key to living longer was lifting more?
Strength training is taking the health world by storm to not only build muscle, but to reverse ageing, fix tech neck, and conquering desk fatigue. But if you’re new to this fitness revolution, where can do you start? Is strength-training better suited to fit, young adults? Can you lift weights when you have an injury? What foods do you need to support your workout?
Several misconceptions persist about strength-training, often deterring people from reaping its benefits. Unwind spoke with Dan Bova, founder of The Yard Gym, who tackled some common myths and shared his expertise on how strength training can transform lives.
Myth 1: Strength training for women will make them look bulky
‘This is a myth,’ Dan said. ‘At The Yard Gym, we’ve seen incredible results in educating women about the real benefits of strength training. When women understand how strength training supports their goals—not just aesthetically but also in terms of mental health and overall well-being—they truly thrive.’
Dan emphasized that the fear of becoming bulky stems from outdated stereotypes. Instead, strength training helps women build lean muscle, boost metabolism, and enhance their confidence, far from the bulky image some fear.
Myth 2: It’s better to lift heavier weights with low reps than lighter weights with high reps
‘Both approaches have their benefits,’ explained Dan. ‘Our eight-week training program incorporates both methods, starting with higher reps and lighter weights and progressing to heavier weights with lower reps.’
Dan said this balanced approach ensures clients develop strength, endurance, and muscle definition while avoiding overuse or burnout.
‘It’s about tailoring the program to individual goals and maximizing results.’
Myth 3: Strength training is riskier for older adults
‘No, this is not true,’ Dan said. ‘Starting strength training at any age is beneficial.’ Dan said that qualified coaches and tailored program enable individuals of all ages to begin strength training safely.
Truth or Myth? You should avoid strength training after recovering from an injury
‘Strength training is almost always beneficial, provided it’s done with an understanding of your injury and recovery timeline.’ He explains that applying strength strategically during recovery aids in rebuilding muscle, improving mobility, and accelerating rehabilitation. ‘It’s all about having the right plan and guidance.’
Truth or Myth? You always need a spotter when training
‘We highly encourage using spotters during your training,’ says Dan.
Spotters provide an added layer of safety, especially during heavy lifts, ensuring that technique remains intact, and injuries are avoided.
‘Whether you’re a beginner or a seasoned lifter, having a spotter builds confidence and allows you to push your limits safely.’
Truth or Myth? Certain supplements are necessary for strength training success
‘Supplements can have their place,’ Bova acknowledged, ‘but they aren’t a requirement for success. The most important thing is staying hydrated. Water and electrolytes are foundational to any fitness regimen.’
He advised focusing on proper nutrition, hydration, and recovery before considering supplements, ensuring that the basics are well-covered.
Truth or Myth? Post-Workout Recovery is necessary
‘For consistent progress, cooling down is essential,’ Dan said.
He said methods such as stretching, foam rolling, and active recovery were effective tools.
Additional recovery options like saunas and ice baths also help reduce inflammation, speed up muscle recovery, and improve overall performance.
Lastly, do you have any advice for gym beginners?
Patience is key, Dan said.
‘It’s crucial to approach training with calm and realistic expectations. Training is a lifestyle—it supports longevity and keeps you active for years to come. Strength training isn’t about quick fixes or shortcuts but rather building a sustainable routine that promotes long-term health and vitality.’
Whether you’re looking to improve your aesthetics, mental health, or overall fitness, strength training offers countless benefits for all ages and fitness levels.
‘Training is for life,’ Dan said. ‘It’s about showing up, putting in the effort, and enjoying the journey.’
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