If you’d told me a year ago that I’d be lifting weights willingly, instead of lacing up my running shoes, I would have laughed. I would have laughed in your face. And then instantly pulled a muscle from laughing too hard.

Here I am, a few weeks into my strength training journey. I am already questioning why I waited so long to start. Spoiler: it’s because I, like many people over 50, believed some pretty ridiculous myths about lifting weights.

So today, I’m busting those myths wide open. And yes, I’ll probably strain my shoulder doing so.

Myth #1: Strength Training is Just for Bodybuilders

I used to think that lifting weights meant I’d wake up one day looking like a shredded action movie star, whole with veins that look like a roadmap. Turns out, that’s not how it works (sadly).

The truth? Strength training isn’t just about aesthetics—it’s about functionality. At my age, I’m less concerned with bulging biceps. I’m more concerned with being able to carry my own luggage without needing a lie-down afterward. Building muscle assists with everyday tasks. It ranges from lifting groceries to getting up off the floor without sounding like a haunted house door.

Myth #2: I’m Too Old to Start Lifting

Ah yes, the classic “I missed my chance” excuse. I used this one for years. Then, I read a study that showed people in their 80s can still build muscle with strength training. If an 80-year-old can start lifting, what’s my excuse?

After 30, we start losing muscle mass. Research shows this happens, sigh. Yet, strength training can slow or even reverse that process. Lifting isn’t about trying to turn back the clock. It’s about ensuring the next decade doesn’t feel like I’m walking through quicksand.

Myth #3: Cardio is Enough

I used to think my marathon training covered all my fitness needs. After all, I was running 26.2 miles at a time—what more do I need?

Answer: muscle.

Turns out, running made me great at enduring pain but did nothing for my upper body strength. Want proof? The first time I tried to do a push-up, I looked like a collapsing deck chair. Strength training balances things out, improving bone density, posture, and metabolism. It’s basically an all-in-one insurance policy against aging like a potato.

Myth #4: I Don’t Have Time for This

Look, I get it. Life at 50+ is busy. Between work, responsibilities, and trying to remember why I walked into a room, time is precious.

But here’s the kicker: strength training doesn’t have to take hours. In fact, 30-45 minutes, 3-4 times a week, is enough to see serious progress. And let’s be real. If I have time to scroll the internet for memes, I have time to lift a few weights. I also have time for questionable health advice.

What’s Next?

So, with these myths officially busted (and my muscles officially sore), I’m all in. Strength training is my new reality, and I’m determined to stick with it.