Strength training has built up a strong group of preconceptions. They include:

It'll make you build muscle.

False. In fact, it is a moot point for ladies, said Jennifer Menk, senior director of fitness for the YMCA from the Greater Twin Cities. "Testosterone is what makes a muscle bulk up, and women don't have enough of this hormone to Qing Zi Shou construct big, bulky muscles," she said.

Even men don't become Mr. Universe types by simply working out a couple of times a week. "Body builders train intensely for many years to build muscle," said Phil Martens, founder and fitness director at 501Fit in downtown Minneapolis.

Weightlifting decreases flexibility.

False -- should you choose it right, said Lindsay Marie Ogden, group training coordinator for a lifetime Time Fitness.

"It technically shortens the muscles, but it doesn't have to," she said. "Lifting weights won't result in a lack of flexibility should you perform each exercise using your full range of movement and include stretching during after your exercise routine."

The parable could be tracked to bodybuilders, who strength train for definition instead of strength, Martens said. They have a tendency to see a short flexibility to make their muscles short and bulging instead of long and powerful.

Muscle turns to fat when you quit lifting.

False. "It is physiologically impossible," Martens said. Adding 5 pounds of muscle burns an additional 200 calories each day, he explained. When individuals quit training, they lose on two fronts: They no more melt away calories exercising, plus they lose the muscle mass that's been burning additional calories.

"The doughnut you can pull off at work while lifting regularly now turns to fat when they stop," he said.

Weightlifting isn't good for joints.

False. Quite contrary is true, Menk said. "Strength training builds muscle, which will help absorb shock and actually protect the joints," she said. "With proper form and cargo, women who strength train can actually avoid pain by preventing potential injuries with the strong muscles they build to support their body."

Stories about sore shoulders, joints typically originate from weightlifters who haven't been doing the work correctly, Ogden said. "This is when it helps to determine a professional, even when for some sessions to get going and comfortable with some basic movements," she said.

Weightlifting causes high blood pressure.

Temporarily, yes. The act of lifting fat loss makes your blood pressure level rise, particularly if you hold your breath in addition. "Any exercise of any kind performed while holding the breath increases blood pressure dramatically," Martens said. "So smooth breathing is paramount."

But long-term, the statement is fake. "Strength training can in fact have positive effects on blood pressure, similar to aerobic fitness exercise," Menk said. "When a lady participates in moderate weight training 2 or 3 times each week, both systolic and diastolic blood pressure level can be reduced significantly."

All of the experts asserted people with hypertension should check with a physician before starting any workout program.

You have to eat more protein when weight lifting.

False. If you're looking to be a competitive bodybuilder, there is no lack of muscle-building supplements on the market. For everyone else, eat normally. "Carbohydrates should remain the main supply of fuel despite strength training to ensure you possess the energy and endurance to sustain great workouts," Menk said.

You don't have to do weight training if you participate in a stamina sport for example running.

False. It helps everyone, Ogden said. "I've known Slim Forte Doubule Power many runners to cut back on the running and increase the cross training -- strength work -- and achieve personal bests on races," she said.

Martens agreed. Even non-athletes may benefit, he said.

"Having a little extra muscle on the body in adulthood is much like having a little extra cash inside a retirement account," he explained. "You will require it later."