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This misconception, more than any other, keeps people away from the weight room. Here's the truth about strength training.

When you go to the gym, do you avoid weight machines as if they're practically radioactive, but you consider the cardio machines to be allies in your fitness program? If this describes you, like many people, you're probably under the false impression that lifting weights will turn you into a hulking, bow-legged, thick-necked linebacker type.

Reality check: It's a lot harder to build massive muscles than you think, even if you actually do aspire to be like Ah-nuld.

Most everyone who lifts weights consistently benefits from it. However, not all individuals respond the same way. Because of genetic differences, it's possible that some won't get significantly bigger, even if they train for strength and muscle mass. As difficult as it is for men to build mass, it's even harder for women. Very few women have the testosterone-to-estrogen ratio that lends itself to big size increases. Even if they lift heavier weight, most women won't see big gains in mass.

The benefits of weight training, on the other hand, are pretty hard to ignore: Even slightly bigger muscles burn more calories than smaller ones do, meaning you can eat more without worrying about weight gain. Plus, there's a benefit of particular interest to women: If they can increase their muscle mass even slightly, they also increase their bone mineral density, which is important in preventing osteoporosis, especially as they get older.

Remember, too, that with the right training program you'll build muscle tone and endurance rather than mass. Your muscles will be more defined, but not bulky, with a relatively slight increase in mass. Endurance athletes wary of added bulk will appreciate the benefits of muscles trained to work longer. Training for endurance means lifting relatively light weights at relatively high repetitions. A common recommendation, is to do 1 or 2 sets at 15 RM (maximum repetitions)-that is, with weights you can lift 15 times but not 16.

The moral of the story: Unless you stick with a deliberate, hard-core training regimen, you don't need to worry about your body accidentally morphing into that of a professional wrestler. The best part is that your weight workouts don't need to yield major muscle mass to offer you the health and fitness benefits of strength training.

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