Myth #7 - Always work out with free weights.

Free weights has always been a good instrument to build muscle if it is done correctly that is. For beginners and novice alike, it is best to start with the machines to build up the muscles. As you progress further, you can proceed with the free weights.

Free weights are the best tools to burn fat and gain strength. Because of the natural range of motion, the right muscles will be activated. As you become a seasoned weight lifter, free weights will be your obvious choice.

If you begin to start training on a new muscle area, it is best to use the right machine for that specific muscle area even though you are a seasoned lifter.

Myth #6 - You need a Swiss ball to build a stronger chest and shoulders.

A Swiss ball is great for variety, it is also good for working your abs. Although you may feel that you are contracting your muscles more as you do repetitions + stablizing yourself, your actually are starting out with lighter weights to begin with.

It is better to work on a stable surface like your bench, where you can concentrate on your muscles rather than doing stabilizing at the same time. You can add more weights and do more repetitions.

Myth #5 - Stretching prevents injuries

Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warmup has little effect on injury prevention.

So what should you do to prevent injuries? My take, skip on the spot for 5 mins. You will start to sweat, your heart rate elevated and increase in blood flow. By then, your body will be warm enough to do proper stretching.

Rule of thumb, do your stretching when your muscles are warm.

Myth #4 - Never exercise a sore muscle.

Partly true, you have to check how sore are your muscles. If your muscle is sore to the touch or it limits your range of motion; like for example if your shoulders feel sore and you can't raise your arm up, then it's best that you give the muscle at least another day of rest.

If it isn't too sore then you can continue with your exercise. Although it is recommended to do light activity rather than pushing yourself too hard or you might just end up with a kind of soreness that might not get you out of your bed.

If you are wondering why do light exercise when you are still sore, mainly because exercise stimulates bloodflow through the muscles. This helps in the repair process of your muscles as it promotes oxygen flow and removal of waste.

Myth #3 - Leg extensions are safer for your knees than squats

A recent study in Medicine & Science in Sports & Exercise found that "open-chain" exercises—those in which a single joint is activated, such as the leg extension—are potentially more dangerous than closed-chain moves—those that engage multiple joints, such as the squat and the leg press.

The knee joint is controlled by the quadriceps and the hamstrings. Both working together to balance the weight. When you do leg extensions, your quadriceps work more independently this causes uneven compression between the patella (kneecap) and thighbone.

To squat safely, hold your back as upright as possible and lower your body until your thighs are parallel to the floor Try front squats if you find yourself leaning forward.