Popcorn vs. Nails: The Classic Weight Misconception

The answer, of course, is neither because a pound is a pound. Whether it’s an enormous mound of fluffy popcorn or a small pile of heavy nails, both weigh the same. Yet this classic riddle continues to trip people up, having them insist that the nails are heavier.

Fat vs. Muscle: The Real Comparison

A similar misconception centers around fat and muscle. You may have heard that muscle weighs more than fat and may even believe it to be true but once again if we’re talking pound for pound, they weigh exactly the same.

So, how is this relevant to your body and your health?

A pound of fat takes up more space in your body than a pound of muscle. So while a pound of each weighs the same (just like popcorn and nails), fat is… fluffier. This is why someone who weighs160 pounds for example, and has a higher muscle percentage might look leaner than someone who weighs the exact same but carries more body fat.

However, there is absolutely no fluff about the fact that muscle matters at every age and the number on the scale seldom tells the whole story.

Stop Letting the Scale Define You

So if you find yourself staring at the number on the scale daily and are discouraged by what you see or worse yet are allowing it to define you, I have two words for you- please stop.

Instead, pay attention to those non-scale victories that come with consistent changes over time,like clothes fitting differently, increased energy and better sleep.

Strength Training Isn’t Just for “Gym People”

Strength training leads to muscle strength and it is not just for gym rats or twenty somethings seeking to be beach-body beautiful. So if you were about to pull the age card and think this doesn’t apply to you, you will soon see why that excuse doesn’t hold much weight.

I’m about to interrupt your cardio routine with an important message, there is no cut off point and that’s great news! Numerous studies have shown that people in their 50s, 60s, 70s, 80s, and even 90s can gain strength and muscle mass with resistance training, bodyweight exercises, resistance bands, light dumbbells—whatever works for you, your fitness level and comfort. The important thing is consistency, not intensity.

No, You’re Not Going to “Bulk Up”

And, there’s no need to panic about needing to lift heavy weights or fear that you might bulk up. For most people, gaining large muscle mass takes intense training and often years of effort.

We are talking about muscle strength more so than growth. What strength training does at any consistent level is boost metabolism, improve posture, and protect the joints.

As an added bonus, the muscle you build burns more calories, even at rest, than fat does. So that strength training workout you did is still burning energy (calories) on your behalf, hours later. How’s that for a bonus!?

Strength Training Benefits at Every Age

Imagine what it would feel like to experience the benefits of improved mobility, bone strength, and even emotional well-being?

Although healthy amounts of body fat are necessary, as we age, having muscle strength becomes more important (not less important) than ever. Research shows that older adults who engage in strength training just twice a week can improve in all these areas.

Strong Muscles also mean better balance, coordination, and resilience. A report on cognitive health I came across recently mentioned improved memory as another benefit of exercise and most specifically,of strength training.

Final Thoughts: 

So, whether you’re 25 or 75, hitting the weights (or even just doing bodyweight exercises in your living room) is one of the best gifts you can give your body and mind.

Keep on with the daily walks or whatever else you’re already doing to get movement into your day, but if strength training isn’t part of your regular routine,it’s time to give it a go.

And remember: you’re not trying to turn into a bodybuilder.You’re just swapping a little fluff for some functional, powerful,muscle magic and reaping the rewards of all the good stuff that comes with it!