Weight training Makes you Bulky.

Women, especially, worry that lifting weights will make them look too muscular or "bulky."Weight training, especially with moderate weights and higher reps, can help women tone and strengthen muscles without adding excessive bulk. The main factor in bulking up is typically eating a calorie surplus combined with heavy lifting. Women also have lower levels of testosterone, which makes it harder for them to gain muscle mass compared to men.

You Have to Train for Hours to See Results

Some think that weight training sessions must last for 2 hours or more to see any progress. Effective weight training sessions can range from 30 minutes to 1 hour, depending on your goals and experience level. Focusing on quality reps and maintaining good form during your workout is more important than spending excessive time in the gym.

Lifting Weights Will Damage Your Joints.

Some people fear that weight training will lead to joint damage or arthritis. When done correctly with proper form, weight training actually strengthens joints, ligaments, and tendons. It can improve joint mobility and reduce the risk of injury. It's crucial to perform exercises with proper technique and avoid lifting weights that are too heavy, which can lead to strain.

You Can Spot-Reduce Fat.

A popular belief is that weight training (or any exercise) can target fat loss in specific areas, like the belly or thighs, if you perform exercises targeting those areas. Spot reduction is a myth. You can't control where your body burns fat from. Fat loss occurs uniformly across the body as you burn calories through diet and exercise, not just through targeted exercises. Combining weight training and cardio with a healthy diet is the best approach to reducing overall body fat.