Five Fitness and Workout Myths You Should Stop Believing

I don’t know about you, but I often hear all these “brilliant” fitness tips that… well, don’t really have much to do with reality. I’ve gone through it myself and tested some of these myths firsthand, which only complicated things instead of helping. Today, let’s tackle the five biggest misconceptions that you’ve probably heard before. I’m curious to know how many of them you recognize and how many you actually follow? So, let’s get started!

Myth 1: Exercise is the best way to lose weight

Let’s be honest: how many times have you heard that all you need to do to lose weight is to exercise more? It sounds simple, but unfortunately, it’s one of the biggest misunderstandings. I used to believe that signing up for CrossFit and adding a few cardio sessions would magically make those stubborn pounds disappear. But the reality? Weight loss is primarily about diet. You can train like a professional athlete, but if your plate is a festival of calorie bombs, the effects on the scale will be… let’s say, modest, to put it lightly.

I remember asking a trainer friend of mine: “Why am I not losing weight despite all these workouts?” The answer was brutally simple – 70% of success comes from what you eat. Exercise is great, but without controlling your diet, it’s like fighting windmills. So, if you want to lose weight, first take a look at your kitchen. As the saying goes: you build your form in the kitchen, and only refine it at the gym.

Myth 2: Deadlifts are harmful to your spine

Ah, the deadlift – an exercise that gives many people chills. I used to think that after the first rep, I’d have to say goodbye to my spine. But you know what? Nothing could be further from the truth! The deadlift is like a knife – in the wrong hands, it can hurt, but if you know what you’re doing, it’s absolutely fantastic. And just like with a knife, it all comes down to technique.

I don’t want to brag, but thanks to deadlifts, I’ve really improved my posture and strengthened my back. The key is proper form and core stabilization. If you’re wondering whether it’s worth trying – it absolutely is! Just make sure to consult a trainer first because mistakes are easy to make. When done correctly, the deadlift can work wonders – both for your muscles and your confidence in the gym.

Myth 3: Working out before work will make me tired and less productive

I used to believe this myself. I thought that after a morning workout, I’d be walking around like a zombie all day. But guess what – it’s a MYTH! Working out before work can actually boost your energy. Remember that feeling when, after an intense run, you come home full of endorphins? That’s exactly how a morning workout works – except instead of going home, you head straight to the office, energized and ready to take on the day.

I’m not saying you should start your day with a full hour of running, but 20-30 minutes of moderate activity, like light cardio or strength training, can work wonders. I switched to morning sessions, and I have to say – it makes a big difference. Plus, you no longer have to battle excuses throughout the day because your workout is already done. And if you’re worried about not having enough time in the morning – prepare your clothes and breakfast the night before. Seriously, it’s a small change but makes a big difference in how you feel.

Myth 4: People at the gym will laugh at me

Ah, the classic. I remember the first time I went to the gym, I was sure everyone would be watching me fumble with the dumbbells like I’d never seen weights before. And what did I find out? Nobody cares! Seriously, most people at the gym are so focused on themselves and their own results that they don’t even notice what the person next to them is doing. Unless you’re swinging a barbell in a way that would go viral on TikTok, but that’s another story.

The gym is a place where everyone comes to work on themselves – it doesn’t matter if you have 20, 50, or 80 kilos on the barbell. I remember when a friend of mine started – she was terrified that everyone would judge her. Now, she’s a regular at the gym and teaches others how to work out without fear. The most important thing is to start, the rest will follow. At the end of the day, it’s only what you’re doing for yourself that matters, not what others think.

Myth 5: Strength training is only for the young

This is one of those myths that drives me crazy. Seriously, who came up with the idea that strength training is only for the young? Strength knows no age, and I’m speaking from experience. I know people who started hitting the gym after fifty and now feel better than they did in their youth. And you know what’s the best part? Strength training isn’t just about muscles – it improves bone density, balance, and reduces the risk of falls and fractures.

Of course, as we age, we need to adjust the intensity, but that doesn’t mean you should give up on effort. I always say – start slow, step by step, and you’ll see the results. The gym has no age limit, and strength exercises can help maintain both physical and mental fitness for years to come. So, if someone tells you you’re too old for the gym, smile and do one more rep – for your health and for yourself.

Myth 1: Workouts like Les Mills and Spin don’t bring results

Okay, how many of you have heard that all those trendy fitness classes like Les Mills or Spin are a waste of time? I used to think that too… until I finally got talked into a Les Mills Grit class. Let me tell you, I thought I was going to die. The girls in tight outfits literally “crushed” me with their pace and endurance. And me? I was convinced I was in good shape! What a reality check! I had never felt like I needed to relearn how to breathe before.

Now, ironically, my wife (yes, the one who dragged me into this mess) is an instructor and runs these classes. Every session is a challenge for me, but also proof of how versatile these workouts are. Strength, coordination, endurance – these classes have it all. So, before anyone says these programs are ineffective, I suggest they try them out. Seriously, it’s no joke.

Myth 2: The longer the workout, the better the results

How many times have you heard that to be fit, you need to spend entire days at the gym? Yeah, I used to believe that too. But the truth is, quality, not length, is key. Spend three hours on the treadmill? Great, but what if I told you that 30 minutes of solid HIIT could do the trick? From personal experience, I can tell you that after half an hour of intense Les Mills, you’ll feel like you’ve put in a full day’s work.

That’s why short, intense workouts are so effective. Less time, bigger results. And who wouldn’t want to burn more calories in less time, right? When you’re short on time, intensity is the key. It’s not about how much time you spend at the gym, but how you use it. Sometimes less really is more.

Myth 3: Women shouldn’t lift weights because they’ll get “too muscular”

And this is my absolute “favorite” myth! Seriously, every time I hear someone say women shouldn’t lift weights because they’ll “look like a bodybuilder,” I want to burst out laughing. You know why? Because building massive muscles takes years of hard work and… testosterone, which we women just don’t have enough of.

Lifting weights is actually a secret weapon for women. It builds strength, prevents injuries, and most importantly – it helps burn calories even after your workout is done. We’re talking about the “afterburn effect,” where you continue to burn calories for hours after leaving the gym. So, if you dream of a sculpted figure, don’t be afraid of weights – add them to your routine. Trust me, it’s a game-changer.

Myth 4: Only cardio burns fat

I’m sure you’ve heard this myth: “Want to burn fat? You need to run… for a long time!” Well, I’m here to tell you that’s not true. Sure, cardio is great, but if you really want to see results, you need to combine it with strength training. Strength training burns fat, and how!

During strength training, your muscles work like crazy, which causes your body to burn more calories, even after your workout is over. The “afterburn effect” is a real game changer. Want to burn more? Combine cardio with weights. Your body will thank you for it. Remember, balance is the key to success – strength training plus cardio is the golden combo in the fight against excess weight.

Myth 5: Fasting workouts burn more fat

And finally, the cherry on top – “Fasting workouts burn more fat.” This is something you hear all the time from fitness enthusiasts. Okay, let’s be clear – it doesn’t quite work the way you think. Sure, your body might pull energy from fat reserves, but it can also pull from protein, which means your precious muscles. And we definitely don’t want that, do we?

By training on an empty stomach, you risk running out of energy, which can make your workout less intense. And that means – you’ll burn fewer calories. From my experience, it’s better to eat something light before your workout. That way, you have the energy to do more, burn more, and… protect your muscles. Better results? Absolutely!