Erroneous Beliefs About Strength Training
Oliwia Kaczmarek
2026-03-20
7 min. read
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An individual who is just starting their journey into the world of strength training is likely to take the advice of more experienced colleagues, whose knowledge is not always accurate since they often repeat stereotypes about strength training, nutrition, and supplementation. Today, I will discuss several myths that are associated with the gym.
„Pain grows as strength grows” – popular saying in the gym
„Pain grows as strength grows” is probably the most popular saying in the gym. Yes, pain during and after training is an integral part of strength training, so it has to be taken into account, but it is not that after every leg workout you can't function normally for the next week. Heavy workouts that lead to muscle soreness become a routine day by day, and you get used to them. However, after some time, with a longer training experience, the feeling of soreness after each workout decreases and is no longer like it was at the beginning of the adventure with weights. To properly perform strength training, you need to appropriately select the volume of training, which allows for proper muscle work, but does not lead to overtraining. An important element of strength training is also the so-called muscle pump, a phenomenon in which more and more blood circulates in the muscles. If a given muscle has a lot of blood in it, and its flow is increased, a person will feel a characteristic pain, which can be compared to the tearing of muscles – we then feel that our muscles want to tear from the inside. Additionally, if we use pre-workout supplements containing arginine or citrulline, which improve blood flow, we feel it even more strongly. Some people like the muscle pump, others don't. For people who train for strength, the muscle pump is more of a hindrance than a help, similar to people whose priority is motor preparation. A soccer player does not need such a muscle pump as a bodybuilder. It is just a visual aspect that improves the appearance of our muscles.
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