We all know that weight training is one of the best ways to lose weight and boost your health. Unfortunately, there are several potentially dangerous myths regarding the best ways to achieve muscle growth.

Here, then, is a look at some of the most common fallacies regarding muscle building, weight lifting and general fitness.

Falsehood 1: To most effectively build muscle with weight-training equipment, you must first achieve a "pump" during your strength-training workout. If you get a greater "pump" during your weight training, you'll build even more muscle.

If you're not a bodybuilding veteran, you probably don't even know what a "pump" is. Basically, though, it's the special feeling weightlifters experience when blood becomes trapped inside their muscle tissue as they use weight training equipment. This results in muscles that swell, leaving the weightlifter's body to feel stronger and more powerful than ever.

It's true that to a bodybuilder, a "pump" is the equivalent of a natural high. However, a "pump" does not do anything to help stimulate muscle growth. Your goal during weight training should actually be to progress steadily to heavier weights or a longer, more intense workout. Define success by your performance: If you can lift heavier weights or perform more repetitions than you managed a week or a month ago, then your workouts have been successful.

Falsehood 2: Muscle growth may make you stronger, but it will also reduce your flexibility and make you slower.

This untruth has long been associated with weight training and strength training. Actually, though, muscle growth and weight training actually helps people increase both their agility and speed.

Remember that muscles are what we use for everything from making a fresh pot of coffee to running a marathon. The stronger your muscles are, the more force they can apply to both everyday and extreme tasks. Having strong muscles won't slow you down. It'll do exactly the opposite.

Faleshood 3: When weight lifting, it's important to only use textbook form during every repetition.

Using the proper form when using weight training equipment is always a good idea. However, too many bodybuilders focus too heavily on form. It can prevent them from performing as many strength-training exercises as they should.

The real key to strength training is to use natural body movements when lifting weights. If you focus too heavily on your form, you're actually more apt to injure or strain yourself.

Falsehood 4: No pain, no gain

This myth is actually one of the more dangerous involved in strength training. Too often, we hear that unless we "feel the burn" - or feel some fairly intense pain - while using weight-training equipment, that we haven't experienced a complete workout.

Nothing, though, could be further from the truth. Your strength-training session should leave you feeling energized and refreshed, not exhausted and in agony. When your body hurts, it is telling to you stop doing what you're doing. By ignoring this message, bodybuilders are only risking serious injury.

Don't try to lift more weight than you are able. And don't push yourself to do so many repetitions that you feel physically ill.

Instead, gradually build up your strength and endurance. If you work at weight lifting steadily, you'll see muscle growth over time. And this slow, steady muscle growth is actually the best kind.