April 29

8 Fitness Myths Debunked: Time to Discover The Truth


Believing in common fitness myths can hinder your progress because they perpetuate misguided practices and unreasonable expectations. When you chase these narratives down, counterproductive or harmful behaviors may follow. 

So, we’re here to debunk 8 of the worst ones out there. With insights gleaned from our research and client’s firsthand experiences, we’ll dispel these myths about working out. 

Debunking These 8 Workout Myths 

1. No pain, no gain 

Many people think workouts must hurt to be effective. But while pushing hard can play to your advantage at first, overexertion could lead to injury and burnout. Some athletes even experience overtraining syndrome when they train excessively.  

The truth is consistency and enjoyment are more important than sheer intensity for sustainable progress. For some people, variety helps in maintaining discipline and focus. For instance, having an assortment of good workouts has helped one of our gym members consistently show up at the gym. According to her, “[The] workouts were the only workouts I loved to do and was able to do consistently.” 

2. You need to spend grueling hours at the gym

Fitness success doesn’t depend on how many gym hours you put in. In fact, a study showed shorter, focused workouts could improve cognition and well-being.

We’ve heard from gymgoers that despite spending less time at The Fix Gym, they manage to gain more muscle and become leaner. Therefore, the best way to maximize gym time is to prioritize quality over quantity.

3. Cardio is the only effective way to lose weight

Cardio exercise is an effective way to burn calories. However, running and cycling aren’t the only ways to lose the extra pounds. There’s proof that a resistance-based exercise program can also do the job. This study showed how it could reduce body fat percentage and whole-body fat mass in obese and overweight individuals.

As we said earlier, variety can make your workouts interesting and effective. The key to shedding off excess weight is to create a plan that combines cardio and strength-based exercises.

5. Sweat means fat loss

Sweating is part of the body’s complex thermoregulatory process. However, it’s not tied to weight loss. “The Small Change Diet” author Keri Gans, explained to Prevention.com that the act itself doesn't create calorie expenditure. It’s the physical activity (such as exercise) that induces sweating that determines how much fat you burn. 

Put more emphasis on the quality and consistency of your workouts than on sweat production.

6. You can't build muscle past 40

Muscle building could become harder with age, especially if you develop conditions that limit mobility. But it doesn’t mean it’s impossible.

A 45-year-old client came to us, with 30% body fat. But with consistent dedication and work, we were able to get down to 14.6%. He also gained 13 pounds of lean muscle.

This goes to show that with the right workouts and supervision, older individuals can defy age-related myths about exercising.

7. Rest is for the weak

Avid gymgoers might view rest days as a sign of weakness. But anyone who works out needs time off to grow muscles and recover.

Fitness journeys require rest to achieve optimal results, as well as prevent injuries and exhaustion. Stopping exercise for a day or two won’t set you back.

8. Women become bulky from strength training

Some women fear strength training because it might make them bulky. However, women don’t have the hormonal profile (aka testosterone) to build large, bulky muscles like men. 

Women who perform resistance training or lift heavy weights often enjoy plenty of health benefits. Among these are increased muscle mass and improved metabolism.

About the author

Tiger Ford is a Master Personal Trainer and nutrition coach with over 10,000 hours of experience helping people just like you develop a fitness habit to stay lean and strong for life.

For a one-on-one consultation with Tiger please call 800-428-3496.

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