Patient EducationJul | 23 | 2025
Fitness Myths: Separating Fact from Fiction
When it comes to fitness, it can be difficult to separate fact from fiction. As you work to build fitness into your life, these myths can be more than just annoying; they can discourage you from physical activity.
This article looks at some of the most persistent fitness myths through the lens of science. It includes links to previous newsletter articles you may remember for more in-depth content.
Looking for help in finding a fitness program that works for you while bypassing fitness myths? Find a sample fitness program at the end of this article suitable for most adults and that follows the CDC’s guidelines for strength and cardiovascular training.
Myth: “Cardio is the best way to manage my weight.”
While cardiovascular exercise burns calories and improves heart health, it’s not the only—or even the most effective—tool for weight management.
Diet, strength training, and cardio-based exercise all contribute to weight management. However, it is strength training, not cardio-based exercise, that helps build lean muscle mass, which increases your resting metabolic rate. That means you’ll burn more calories even when you're not exercising. Learn more about why muscle mass matters and how to keep it.
A balanced fitness routine that includes both strength training and cardio will support fat loss more effectively than endless treadmill sessions alone.
Myth: “No pain, no gain! If I’m not sore, I didn’t work hard enough.”
Muscle soreness is not a reliable indicator of an effective workout. True pain, which is more severe than soreness, is your body’s way of signaling that something is wrong.If you feel mild discomfort the day after a workout that resolves quickly, you should not be overly concerned. Muscle discomfort that arises 48-hours post-workout is an example of Delayed Onset Muscle Soreness (DOMS). DOMS is your body’s way of telling you that you challenged your muscles beyond their current ability. It doesn’t mean your workout was better or more effective. Over time, as your body adapts, you may feel less sore post workout —and that’s a good thing.
Focus on progressive overload—gradually increasing the weight, reps, or intensity of your workouts—to ensure ongoing progress, not just soreness. Learn more about managing challenges when building your fitness.
Myth: “I can spot-reduce fat (e.g., do crunches to lose belly fat).”
Spot reduction is one of the most pervasive fitness myths. Doing hundreds of crunches won’t burn belly fat. Fat loss happens across the entire body and is largely influenced by genetics, nutrition, and overall activity level.
Instead of trying to “tone” a specific area, focus on full-body strength training and cardiovascular activity, paired with a balanced diet.
Myth: “Lifting weights will make me look bulky.”
For the average adult, lifting weights will result in a gain of muscle mass. Gaining significant muscle mass – muscles that bulge, for example – requires a calorie surplus, high training volume, and often, years of single-minded dedication.
Instead of avoiding strength training, embrace it in a form that works for you. It improves bone density and enhances functional strength that is the foundation for everyday activities.
Myth: “I need to work out every day in order to see results.”
While consistency is key to any fitness plan, more is not always better. Your body needs time to repair, rebuild, and adapt. Overtraining can lead to fatigue, injuries, and even setbacks in progress.
Most adults see great results with 3-5 well-planned workouts per week, especially if they’re focusing on intensity, variety, and progression. Prioritize quality over quantity and make sleep and recovery non-negotiables. Learn more about how to avoid overuse injuries.
Myth: “My workouts need to be long for me to see results.”
Fitness is about intensity and consistency, and less about duration. While a structured workout of 45 minutes gives you ample time to challenge yourself physically while including opportunities for recovery, studies show that short, high-intensity (HITT) workouts can be effective. A 15-minute focused workout can improve cardiovascular health, build strength through compound movement, and boost metabolism.
If time is tight and a HITT workout isn’t your first choice, focus on compound movements that target different muscle groups simultaneously like squat/rows or squat/curl/presses. Keep rest periods short. The goal is to move efficiently and with purpose.
Myth: “I have to go to a gym to work out.”
Fitness can happen anywhere. Whether it’s bodyweight workouts at home, resistance band sessions in your living room, or brisk walks in your neighborhood, you don’t need a gym membership to get in shape. While gyms offer equipment and structure, the best workout is the one you’ll do.
For adults balancing work and family responsibilities, flexibility matters. Short, effective workouts at home or outdoors can fit into even the busiest schedules. Movement is what counts—no matter where it happens.
If your schedule and budget support working one on one with a personal trainer even periodically, consider that option. Remember that many trainers offer virtual programs as well. Learn more about how to find a trainer who is right for you.
Myth: “As an older adult, I shouldn't lift heavy weights.”
Strength training is vital for aging well. As we age, we naturally lose muscle mass, strength, and bone density—a condition known as sarcopenia. Regular strength training helps counteract these declines and reduces the risk of falls, fractures, and metabolic disease.
Lifting “heavy” is relative and depends on your fitness level. The key is challenging your muscles safely and progressively. Many adults in their 40s, 50s, 60s, and beyond thrive with regular strength training, often experiencing better posture, mobility, and functionality.
Myth: “I have a strength training workout I like and know how to do. I don't need to change it.”
When you perform the same exercises repeatedly, your muscles adapt, leading to plateaus in strength and muscle growth. Introducing new movements, changing the intensity, or altering the equipment you use (think bands versus dumbbells) helps challenge different muscle groups, prevents overuse injuries, and keeps your routine engaging.
Variety also supports balanced muscle development and can improve coordination, flexibility, and functional fitness—making you stronger and more resilient in everyday activities.
Sample Fitness Program
Before beginning any fitness program, consult with your physician to make sure it is the right approach for you.
The following program merges strength plus cardio training. It follows the CDC guidelines for programming for most healthy adults.
- Strength training:
- 45-minutes of strength training 2-3 times per week
OR - 20-minute HITT workout.
- Cardio exercise:
- 150 minutes of moderate cardio exercise
OR - 75 minutes of high intensity cardio exercise per week.
After you have consulted with your physician, use the following template to craft your own program that incorporates these key elements into something that works for you. If you play a sport regularly, consider how that activity contributes to your fitness program goals. Count the time you devote to it each week in your weekly workout tracking.
| Strength & Balance Monday Wednesday and/or Friday |
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| Cardio & Core Tuesday Thursday |
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| Saturday |
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| Sunday |
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The sample workouts in this article are for informational purposes only and are not intended as medical advice. Always consult with your physician before starting a new fitness program.