The Biggest Myths About Fitness and Muscle Building

Imagine this scene: you’re sitting in front of the TV, watching a movie, and suddenly, the hero with a perfect physique appears on screen. Six-pack? Of course. Arms like a model? Definitely. You think to yourself: “I want that too!” But after three months of regular workouts… you still don’t look like a Hollywood star. Surprised? You shouldn’t be, because here’s the first myth to debunk.

Not everyone can look like Hollywood stars naturally

The truth is, all those perfect bodies on the screen are not just the result of working out. Oh no! The actors playing superheroes have a team behind them – from dietitians, to personal trainers, and even plastic surgeons. Sure, training is an important part, but genetics also play a huge role. I know this from experience because after years of working with my clients, I’ve learned that not everyone can achieve a six-pack no matter how much they want it. So what then? I focus on health. Train for yourself, for your body, not for the unrealistic standards set by the media.

The key is to strive for your own, achievable goals. Sure, we can look up to those Hollywood physiques, but let them be inspiration, not pressure. Remember, health and a well-functioning body are far more important than appearance. Stay consistent, and remember that the results will come – maybe not in the form you see on the red carpet, but as better health and well-being.

Fitness is a process, not a one-time effort – results don’t come in a few months

Now imagine someone tells you: “Hey, want to lose 20 kg and sculpt your body? No problem, I’ll give you a three-month plan!” Sounds like a dream, right? Well, that’s because it’s a myth. Over the years in the nutrition industry, I’ve seen many people try these “magic” programs. The truth is that body transformation is a marathon, not a sprint. Consistency, perseverance, a proper diet – these are the foundations, not one-time bursts.

Can you see results in a few months? Sure! But don’t expect to suddenly become Schwarzenegger. It’s a process that requires patience. And interestingly, not everyone responds the same way to the same exercises. What works for your friend may not work for you. That’s why it’s so important to have an individualized plan and not forget the most important thing – health. Results will come, but not within a few months, but through continuous work on yourself.

You don’t have to exercise only when young – fitness is for everyone, regardless of age

You’ve heard those stories that fitness is a sport for the young? Yeah, I’ve heard them too. And every time I hear such nonsense, I have to smile. The gym isn’t just a place for twenty-somethings in colorful outfits! Fitness is for everyone – regardless of age. I once had a client who was 65 and decided to start working out. Think she didn’t succeed? You’ll be surprised – she now glides through yoga classes better than many younger people!

The fact is, physical activity is crucial at every stage of life. Even if you’re older, there’s no need to fear! Training can be adapted to any age and ability – you don’t have to lift weights like an Olympian right away. Walking, yoga, swimming – these are great forms of activity that help you stay healthy and fit, no matter your age. Remember – it’s never too late to start.

A six-pack doesn’t come from crunches alone

Now for everyone’s favorite fitness myth: “Do a thousand crunches a day, and the six-pack will show up!” Oh no, my friends. A six-pack doesn’t come just from doing crunches. Yes, you strengthen the muscles, but the truth is, if you don’t take care of the right diet and fat-burning exercises, you’ll never see those muscles. It’s like they’re hidden under a thick blanket – you can only lift it by burning fat.

So, if you dream of visible abdominal muscles, forget about doing hundreds of crunches. Instead, incorporate full-body exercises into your workout, like HIIT (High-Intensity Interval Training) or running. And, of course, the diet. Yes, I know, not everyone likes to hear it, but protein and controlling carbs are key. These small changes, over time, will bring the biggest results.

Bigger muscles mean stronger muscles?

So, do bigger muscles always mean more strength? You’d think it would be that simple, right? You see someone with watermelon-sized arms and think, “Wow, they must lift weights like they’re light as a feather.” Well, not necessarily. Even I fell for that once. But from experience, I know that strength doesn’t always come with size. In reality, hypertrophy – the process that makes muscles grow – doesn’t always mean you can lift a heavier kettlebell. It’s a bit like a sports car that looks impressive, but under the hood… well, it might not be as fast as it seems. Muscle strength is more dependent on your nervous system, technique, and, let’s face it, experience.

So, if you want to get stronger, you don’t necessarily need to aim for a Hulk-like physique. Instead, focus on progressively increasing weights and exercises that activate your muscles in the most efficient way. Deadlifts? Squats? Absolutely! But you don’t need to look like a bodybuilder to easily carry your suitcases at the airport.

You don’t need to lift like Arnold to be strong

Who hasn’t thought that to be strong, you need to lift weights like a strongman competitor? And yet, I’ll be honest with you – that’s nonsense! Of course, weights are great, but they’re not the only thing. I remember when I used to focus solely on numbers – I wanted to lift more and more, as if that was the only indicator of my strength. Then I discovered that a lighter weight, more repetitions, and… magic happened. The key is progressive training, and that doesn’t always mean you need to lift more and more kilograms.

Sometimes it’s better to focus on technique, control of movement, and proper muscle engagement. Training with lighter weights but more repetitions can give you more than you think. And what about bodyweight exercises? Push-ups, squats, pull-ups – you don’t need a NASA-level gym to achieve great results. Believe me, a few solid sets of push-ups can surprise you.

Women and weights? Don’t worry, you won’t turn into Arnold

Ah, how many times have I heard: “You shouldn’t lift weights because you’ll look like a man.” Seriously? This has to be one of the most absurd myths in the fitness world. So let’s clear this up once and for all – we women don’t have as much testosterone as men. It’s this hormone that’s responsible for big muscles. So, ladies, you can safely lift weights, and the only thing that’ll happen is beautifully toned muscles and a better metabolism.

Personally, I love strength training and I can guarantee that a barbell won’t turn you into the Hulk. On the contrary, you’ll build strength, improve your health, and feel much better. And the bonus? You’ll reduce the risk of osteoporosis, improve your posture, and boost your metabolism. So, if you ever wondered if it’s for you, now you know – grab the dumbbells, girl!

One workout to rule them all?

And now for another myth – that there’s one magic way to achieve the perfect physique. I used to believe that I had to find “that one perfect workout” that would fix everything. But I quickly realized there’s no such thing. Every type of activity has its benefits, and what works for one person might be a complete failure for another.

Strength training is great if you want to build strength. Want to work on endurance? Try running or cycling. How about flexibility? Yoga is your friend. The key is to find something you truly enjoy and that fits your lifestyle. Because there’s no point in forcing yourself to run if you’d rather do crossfit. As a dietitian and biohacking enthusiast, I know that variety is the key to overall health – strength training, cardio, yoga, pilates, interval training – each form has something to offer. The goal is to match everything properly and enjoy the activity that brings you joy.

Squats are bad for the knees – myth or truth?

Ah, squats… Theoretically so simple, but in practice? How many times have I heard that “squats are a direct path to ruining your knees.” Seriously? And how many times have we wondered if this isn’t just one of those tall tales someone started circulating? In reality, if someone says squats ruin knees, it’s probably because they’ve never done them properly. Yes, squats put pressure on the knees – but in the good way, strengthening the muscles around the joint, not breaking it down.

When you squat, imagine you’re sitting on an invisible chair. Keep your back straight, knees over your feet, and your center of gravity in harmony with gravity. Voilà! Magic! Sure, if you start hunching like Quasimodo or let your knees go past your toes, you can indeed hurt yourself. But who said squats should be done carelessly? Interesting research shows that properly performed squats can actually improve knee health. Yes, you heard that right. Health, not injury.

If, however, you feel your knees saying, “Hey, something’s not right,” I recommend seeing a physiotherapist. You can modify the technique – lighter weights, shallower squats. So what if you don’t go all the way to the floor? This isn’t an Olympic medal marathon, it’s about health. The important thing is not to give up. Squats are golden when it comes to strengthening the legs and stabilizing the joints. Your lower body will thank you in the future.

Deadlifts are harmful to your back

Oh, and here’s a classic: deadlift = broken back. Well, just like squats were supposed to be the enemy of knees, deadlifts have been labeled “spine killers.” You know what’s killer for your back? Sitting badly at your desk for 8 hours a day. Deadlifts? Not so much, if you know what you’re doing. When it comes to deadlifts, it all revolves around one thing: technique.

Imagine you’re lifting something heavy – but before you do, you pause for a moment and position your body like a professional. Spine in a neutral position, back straight, chest forward, and hips move first. Sometimes, when I see people doing deadlifts with rounded backs, I just want to shout: “STOP! Your spine won’t forgive you!” And that’s the whole truth. Deadlifts are safe if you control the technique. When you don’t… well, it’s like driving with the handbrake on. You might get moving, but you’ll definitely damage something along the way.

The deadlift is an exercise that engages practically the whole body. And that’s where its power lies. But you have to give your body time to adapt. Start with lighter weights, because this isn’t a race. First technique, then progress. And for heaven’s sake, if you have back problems, don’t dive into it without consulting an expert. A physiotherapist or personal trainer is your best friend when it comes to protecting your back.