The fact that the strength training exercise can cause muscle-bound and lose flexibility is not true. This could only happen if you train improperly. It has been found, however, that powerlifters are less flexible than other weight lifters.
It is not true that women will look masculine if they develop strength. Contrary to popular belief, most women will not be able to develop as large and bulky muscles as men, nor will their muscles be as well defined. On a heavy resistance training program, women and men make about the same percentage change in strength and hypertrophy. The greater percentage of fat in most women prevents the muscle definition possible in men and camouflages the increase in bulk. (Until CAT scans were used in research studies, it was not evident that women achieved hypertrophy at the same rate as men).
Strength training does not make you move more slowly or make you more uncoordinated. Up to a point, increased strength may help to increase speed. The expression “no pain, no gain” is a fallacy. It may be helpful to strive for a burning sensation in the muscle, but this is not painful. If it hurts, you are probably harming yourself. Protein supplements are not ergogenic aids and do not benefit muscle mass or strength building. You do need a balanced diet, however.
Drugs do not make you fit. Anabolic steroids, growth hormones, diuretics, narcotics, and other drugs are taken to enhance performance that is extremely dangerous and ultimately produces an unhealthy person rather than a fit one. Strength training is not effective in building cardiovascular fitness and flexibility. Gains in muscle mass cause an increase in resting metabolism so muscle fitness training can aid in controlling body fatness.
It does not require two hours to complete a workout in weight training- unless you are a competitive lifter or bodybuilder. If you are training for athletics, you will need 45 to 90 minutes. The beginner or the person training for fitness or recreation can complete a circuit in 30 to 45 minutes. It is not true that progressive resistance training is only for young people. Studies have shown that even people in the 80s and 90s can benefit from regular PRE training.