Five weightlifting myths you can stop believing.

One common myth is that cardio is always best for losing fat. Josh Summersgill, a weightlifting and Olympic training coach, says resistance training can be more effective because it may increase testosterone and growth hormone, which support fat metabolism and muscle development. Cardio still has an important role, but you do not have to choose between running until you question your life choices and lifting weights. A balanced plan could include weights three times a week and cardio two or three times a week.

You do not need to eat huge amounts of protein or lift the heaviest weight in the gym to make progress. Anita Bean, a registered sports nutritionist and founder of Bean Nutrition, says most people, including athletes, get enough protein without using supplements. She recommends around 1 to 1.5 grams of protein per kilogram of body weight each day for active people. Summersgill also warns that lifting your absolute maximum every time can increase your risk of injury. Around 80 per cent of your maximum effort can be enough to build strength, so there is no need to challenge a dumbbell to a personal duel.

You also do not need to train every day. Belle Mee, a personal trainer, says your muscles need time to recover and strengthen, while Schoenfeld suggests that even two 30-minute strength sessions a week can provide benefits. Three to five sessions a week may suit some people, but training the same muscles constantly can leave you tired, sore and wondering why sitting down has become an athletic event. Rest days are part of training, not evidence that you have lost interest in fitness.

Finally, pain is not automatically a sign that your workout is working. Uzo Ehiogu, a physiotherapist at the Royal Orthopaedic Hospital in Birmingham, says mild discomfort can be normal, but sharp or stabbing pain, pain in a joint or pain along the spine should be treated as a warning. Stop if you feel that kind of pain, and seek medical advice if it continues.

Progress comes from training consistently and sensibly, not from limping away from the gym and calling it a successful session.