Trainer of CFL and NFL players Mat Park (Personal Fitness Trainer '06) busts popular weight training myths. > More about Mat Park

Myth:
Crunches decrease stomach fat.

Fact:
Crunches do strengthen the abs, Park says, but, sadly, they don’t decrease fat. Spot reducing never works. “The body is designed as one machine. Fat is burned all over the body, not in one spot.” To achieve a leaner physique, Park advises weight training and cardio, including running, team sports and other outdoor activities.

Myth:
Machines offer the best overall body workout.

Fact:
Gyms are full of well-intentioned people on recumbent bikes and resistance training machines, but Park says those machines are usually best for rehab, and for elderly people. For the average injury-free adult, free weights, along with cardio activities, offer the best path to fitness.

“Machines only offer a fixed movement pattern,” Park says. The body needs a variety of movement patterns to engage every muscle.

Myth:
If I’m not sore the next day, I didn’t work hard enough.

Fact:
Park says soreness actually results from working out too hard – “from overstressing the body. “There can be muscle tearing,” he explains – in fact, tearing is necessary before muscle mass can grow – “but there doesn’t have to be so much that you can feel it.” It is, however, normal to feel sore the first few times. The more advanced the athlete, the less the pain.

Myth:
I will achieve better results with higher repetitions.

Fact:
Many people eager to lose weight or build muscle follow their intuition and work out as hard as they can. But, for the average gym-goer who wants to be toned and healthy, variation is key. If you can lift those weights 24 times in a row without stopping, that doesn’t mean you should do it. Resting after eight to 12 repetitions is ideal.

Park explains, “Over-repetitive movement patterns can develop a muscular imbalance.” The quality of any workout is more important than the quantity. — Naomi K. Lewis