7 of the Biggest Fitness Myths Debunked

Whether scrolling through social media or being bombarded by commercials on YouTube, fitness myths remain extremely pervasive. It can be difficult to avoid misconceptions. Some statements are made by misinformed members of the public, while others are circulated by unscrupulous companies promoting products or services that could cause more harm than good.

From “no pain, no gain” to the effectiveness of fad diets, we bust seven common fitness myths.

Myth #1: Lifting Weights Builds Bulk

A common misconception that turns many people off weightlifting is the idea that lifting weights makes you dramatically larger. Weightlifting doesn’t add bulk unless you follow a bodybuilder’s program, which entails a high calorie diet, specialized workouts, and hours of heavy lifting. It requires years of dedication and is even more difficult for women than men.

Myth #2: Weight Loss Is Always Healthy

The automatic assumption that we must lose weight to be healthier is a disordered one. What is more important is whether you are experiencing unexplained short-term fluctuations. So, continue to weigh yourself daily if that’s not triggering for you, but don’t attach too much importance to the number itself. Instead, consider factors like how your clothes fit, whether you can participate in activities that you enjoy, the advice of your primary care provider, the results of your bloodwork, and other factors.

Myth #3: Weight Loss Is “Calories in, Calories out”

Traditional wisdom has long been that if you consume less calories than your body needs, it has no alternative but to start burning fat for fuel, triggering weight loss. As a result, many people (wrongly) believe that if there is a calorie deficit, you will lose weight. We are learning, however, that this not the case for many people. PCOS, metabolic disorders, and other medical conditions all influence whether your body holds onto calories, burns them, or turns them into fat or muscle. Experts recommend that you see your primary care provider prior to starting an exercise program. Additionally, if you have been working out and eating healthy food and are unhappy with your progress, another visit to your PCP is a good idea.

Myth #4: Soreness Is a Sign of a Good Workout

Delayed-onset muscle soreness is caused by micro-tears in your muscles. It typically starts 24 to 48 hours post exercise and lasts between 24 and 72 hours depending on the individual. It can be triggered by performing a new movement or heavy controlled eccentric movements. Provided that post-workout soreness does not impact activity levels in the days that follow, it is not necessarily a bad thing.

However, if you are so sore that you struggle to get around and can’t exercise, there is too much stress on your body. Nothing should ever be painful at the time that you do it. When delayed-onset muscle soreness sets in, dynamic stretches followed by body weight exercise such as lunges, squats, and pushups help to increase blood flow, aiding recovery. Yoga and stretching classes can also alleviate soreness.

Myth #5: Cardio Burns the Most Calories

All exercise, particularly weight training, helps build muscle mass. Building muscle mass boosts your metabolism, burning additional calories even when you are at rest. Research also suggests that people’s metabolic rates increase after a weight training session. In fact, studies indicate that an individual’s metabolic rate can remain elevated for up to 72 hours post-workout.

Myth #6: You Should Walk 10,000 Steps Per Day

The surging popularity of fitness apps and wearables has driven a fascination with step counting, with everyone aiming to walk a minimum of 10,000 steps a day. What many people don’t know, however, is that the number 10,000 was chosen because the Olympics were promoting pedometers ahead of the 1964 games in Japan, and the Japanese character for 10,000 looks like a person walking.

The choice had nothing to do with research indicating any particular health benefits associated with that number of steps. With many modern workers confined to their office desks for more than eight hours a day with little time for exercise, it’s important that we all find ways to stay active. Though the mental health benefits of walking are widely acknowledged, one must remember that the 10,000 steps target is not a one-size-fits-all solution. While aiming for this goal isn’t harmful, it shouldn’t be perceived as the definitive measure of fitness or health.

Myth #7: Crash Diets Are Healthy And Sustainable

Extreme diets are bad for the body. The sudden drop in calories drastically lowers metabolism, meaning that any food that is put into the body is stored as fat reserves. For long-term health, experts recommend a sustainable, well-balanced diet with calories reduced gradually over time.