Answer:
1. Women will develop big bulky muscles with strength training:
Firstly, not all strength training is the same as weight-lifting. Strength training often uses lighter weights to create resistance. Even with heavier weights, the recommended 3 days of strength training per week is not going to bulk you up. Even if a woman works to lift very heavy weights, she will not develop bulky muscles as she would not have the same levels of testosterones as a man does. So unless you are taking hormonal supplements, this is a myth.
2. Strength training can tackle spot reduction like nothing else can: Our body stores fat just under the skin, and the decision on which fat stores get burned first lies with your unique body system, not with you.
Attacking one muscle group with rigorous exercise will build the muscle in that area but it may or may not burn away that particular fat store. It is a myth, so broaden your perspective and your workout – aim for overall fitness.
3. Light weights and higher repetitions improve muscle tone and heavy weights with fewer repetitions increases muscle mass: Largely, this is true but genetic factors and diets are also responsible for any individual’s responses to resistance exercises. It’s a good idea to know your body to understand how much resistance is enough. For instance, some people may find that using very light weights for many repetitions may prove to be ineffective and lead to hardly any muscle development.
4. Older people should not try strength training – this is a myth.

You may have salt and pepper hair but that does not mean that you have stopped lifting heavy objects in your home or around your kitchen. And if you are doing that – shouldn’t you be training your muscles to become stronger? Should you not be aiming for an injury-free life? Strength training can give you all that and more. You will be surprised to know that older muscles respond very well to strength training, provided you stick to good progression plan.
5. Children are too young to do strength training:

Children are not advised to lift weights as it stunt growth. This is a very popular notion but there’s hardly any research to prove it – so it is a myth. In fact, there are very specially designed exercise programs for young people, which help them to have better muscular strength, better physical ability and bone density.
6. Free weights are better than machines:
This is a subjective choice, as any form of weight training is effective to gain muscular strength. Machines tend to isolate muscle group and move them in a fixed movement pattern only – so they should supplement your training program and not dominate it. Free weights, on the other hand, can be moved around without any restraint and require body balance and stabilization. These are definitely more cost effective than machines.
