Oh boy. Here we go…
Let’s just get this out of the way: I genuinely love fitness. It’s why I became a personal trainer—because helping people move better, feel stronger, and actually enjoy the process is incredibly rewarding.
But the fitness industry? Specifically the loud, chaotic corner of it that lives on social media? That part pisses me off.
Between influencers flexing bad advice in matching outfits and random internet “experts” with zero credentials handing out tips like free samples, it’s no wonder people are confused—or worse, completely misled. And unfortunately, bad advice isn’t just annoying; it can actually set people back or push them to quit altogether.
So in the spirit of public service (and keeping my blood pressure in check), let’s break down some of the most common fitness myths—and put them to rest, once and for all.
Myth #1: You Can Spot Reduce Fat (Like Doing Crunches for a Flat Stomach)
Reality: Spot reduction is the idea that you can lose fat in one specific area by targeting it with exercises—think crunches for belly fat or thigh exercises for slimmer legs. Unfortunately, this isn’t how our bodies work. When we lose fat, our bodies decide where it comes off, based on our genetics, hormone levels, and other factors. 
Doing 100 crunches a day won’t magically melt belly fat; instead, you’ll build the muscle under that fat.
What Actually Works: To reduce body fat, aim for a mix of cardio, strength training, and a balanced diet. This combination will help reduce overall body fat, and over time, you’ll notice fat loss in those “trouble” areas as well.
Pro Tip: Most of the time the areas you want to lose fat will be the very last to come off so be patient and keep going.
Myth #2: Cardio Is the Best Way to Lose Weight
Reality: Cardio has benefits for heart health, endurance, and calorie burning, but it’s not the only—nor the most efficient—way to lose weight. Relying solely on cardio can actually lead to muscle loss if you’re not careful, and building lean muscle is key to a faster metabolism.
What Actually Works: Strength training should be part of your routine. Muscle burns more calories at rest than fat, so the more muscle you have, the more calories you burn throughout the day. Mixing cardio with strength training will give you the best results, helping you lose weight while maintaining muscle.
Myth #3: You Need to Work Out Every Day to See Results
Reality: More workouts don’t necessarily mean more progress. Rest days are essential for muscle recovery, growth, and injury prevention. When you work out, especially with strength training, your muscles experience tiny tears that need time to repair.
What Actually Works: Aim for 3–5 workout days a week, depending on your goals. Rest days are just as important as training days—use them for stretching, light movement, or anything that helps you relax. Quality matters more than quantity, and overdoing it can actually set you back.
Want a more in-depth look on over training? Go here to read From Burnout to Balance: Avoid Over-Training.
Myth #4: Lifting Weights Will Make You “Bulk Up”
Reality: One of the biggest fears for many, especially women, is that lifting weights will lead to a bulky, “manly” physique.
This will not happen! The truth is, building big muscles requires specific, intense training, a calorie surplus, and often years of work. Women, in particular, have lower levels of testosterone, a hormone that plays a big role in muscle growth, so the “bulky” look is actually really really tough to achieve.
What Actually Works: Weight lifting is fantastic for toning, strengthening, and shaping the body, without making you bulky. It helps burn fat, improves bone density, and gives you a lean, defined look. Seriously, pick up those weights and go hard.
Myth #5: Muscle Turns Into Fat if You Stop Working Out
Reality: Muscle and fat are two completely different types of tissue; one can’t transform into the other. What really happens when you stop working out is that you may lose muscle mass and, if your diet doesn’t adjust to the reduced activity, you may start gaining fat.
What Actually Works: Keep a balance of movement and nutrition. If you’re taking a break from exercise, be mindful of your calorie intake. When you’re ready to get back to it, start with a routine that gradually rebuilds your strength and muscle.
Myth #6: “No Pain, No Gain”
Reality: We’ve all heard this one! While it’s normal to feel some muscle soreness after a challenging workout, pain doesn’t always mean progress. In fact, sharp pain, especially in your joints or lower back, can signal an injury. Exercise shouldn’t feel like torture—listen to your body and adjust if something feels wrong.
What Actually Works: Aim for a workout that challenges you without causing pain. Muscle soreness (known as DOMS) is normal, but if you’re hurting for days, it might mean you need to adjust your intensity, form, or recovery strategies.
Myth #7: Stretching Before Exercise Prevents Injury
Reality: Static stretching (holding a stretch in place) before a workout doesn’t actually reduce injury risk and can even reduce strength temporarily. Stretching is important, but static stretching is best saved for after a workout to help improve flexibility.
What Actually Works: Before your workout, go for a dynamic warm-up, which includes movements that mimic the exercise you’re about to do, like leg swings, lunges, or arm circles. This increases blood flow to the muscles and prepares them for the work ahead. Save static stretching for after your workout or on rest days.
Myth #8: You Have to Feel Sore After a Workout for It to Be Effective
Reality: Soreness isn’t always a sign of a good workout—it just means you stressed your muscles in a new way. Your body adapts over time, so soreness might decrease as you get stronger. A workout can be effective without leaving you sore.
What Actually Works: Focus on consistency, proper form, and gradually increasing weight or intensity. You don’t need to feel sore after every workout to make progress. Track your progress with strength gains, endurance, or other performance markers instead of just soreness.
Myth #9: Sweating Means You’re Burning More Calories
Reality: Sweating is simply your body’s way of cooling down, not a direct indicator of calorie burn. While intense workouts do make you sweat, you could burn just as many calories with less sweat, depending on the type of activity, environment, and even genetics.
What Actually Works: Focus on the intensity and quality of your workout rather than how much you sweat. Some effective exercises, like strength training or yoga, might not make you sweat much, but they still burn calories and build strength.
Myth #10: You Have to Eat Less to Lose Weight
Reality: While creating a calorie deficit is the way to lose weight, simply eating less isn’t always the best approach. Drastically reducing calories can cause muscle loss, a slower metabolism, and may even lead to binge eating later.
What Actually Works: Instead of cutting calories drastically, focus on nutrient-dense foods like lean proteins, healthy fats, and plenty of vegetables. Pairing a moderate calorie deficit with exercise, especially strength training, helps you lose fat while maintaining muscle and energy.
Last Thoughts
There’s a lot of misinformation in the fitness world, and these myths can make it hard to know what’s actually helpful. Instead of relying on fitness “rules,” focus on science-backed practices that align with your body and goals. Remember that fitness is a journey that takes time, consistency, and listening to your body. Embrace what works for you, and don’t fall for the myths that make fitness harder than it has to be!
Do you know any fitness myths not listed here? Comment on them below!
