10 Workout Myths That May Hold You Back

Getting the results you want from the gym requires time, dedication and correct information. If you’re using falsified tips, you might get frustrated and stop trying to reach your goals. Break down a few common workout myths to avoid misinformation. You’ll experience more progress and even learn how to tell myths from reality.

1. Extra Gym Time Creates Better Results

People often spend more time in the gym to achieve their results faster. Although it might seem like doing that will turn into faster gains or weight loss, you’ll only burn out if you don’t respect your rest days. People who exercise too much may get more colds, sleep longer than usual or feel irritated. When your body doesn’t have time to recover, it can’t develop your desired results.

2. More Pain, More Gain

When you’re halfway through a workout and feeling the burn, it often has a satisfying effect. You might have heard that you should lean into your discomfort when you feel it. Unfortunately, that only leads to injuries. You should never continue a workout if you’re in pain. 

3. Targeted Fat Loss Works

Maybe you’re hitting the gym later to tone your abs with core-focused exercises. Those are helpful, but targeted fat loss movements won’t work as well as comprehensive workouts. You should use your whole body to engage more muscles and keep your metabolism engaged. 

Remember, one pound equals 3,500 calories, so a few sit-ups or push-ups won’t burn enough calories to lose weight in your targeted area. You’ll want to stick with fully defined workouts to maximize your fat burn without overworking yourself.

4. Adding Protein Always Helps

Protein is trendy. You can find nearly endless protein-infused products and recipes to help you gain muscle. While eating more protein can satisfy you and prevent frequent snacking, going overboard is possible. You could risk developing kidney stones if you don’t stick to recommended protein limits from a nutritionist or doctor.

5. Cardio Exclusively Burns Fat

Running is often seen as something you do to lose weight, but you shouldn’t avoid it if you’re trying to build muscle. Cardio engages muscles throughout the body, which aids your strength training routines. If you’re among the 70% of runners who get side stitches, remember to hold your posture and breathe steadily to stay comfortable during your next jog. Adding occasional jogs to your exercise routine could help you reach your goals faster.

6. High Reps and Low Weights Tone Muscles

One of the lesser-known workout myths has to do with reps. People sometimes say that you should do lots of reps with light weights to tone your muscles. Although it’s something you can try, it’s not the only way to get shredded. Heavier weights build muscle, which creates a toned look, too.

7. Change Is More Important Than Progress

No one wants to hit a workout plateau. Unfortunately, they’re unavoidable. You won’t see progress without plateaus, even if you change your workouts daily. They’re also hard to get through because they last so long. People trying to gain strength can go eight weeks or longer during their plateaus.

Don’t stress about swapping reps and exercises every week. As long as you gradually build the skills you want, like endurance during your runs, your body will catch up to your physical development timeline.

8. Machines Build Muscle Better Than Free Weights

Those gym machines look intimidating, so they’re probably intense enough to get fast results — right? The truth is that free weights help people reach the same fitness goals. Both options improve your balance and strengthen your muscles, which is helpful when varying your routine to manage a plateau.

9. Treadmill and Outdoor Running Are the Same Thing

Jogging is the same indoors or outdoors, but your location changes the elements affecting your run. Your treadmill won’t have the same shifting terrain or wind resistance as a jog around your neighborhood. Outdoor running also preserves the muscle mass in your legs, which is crucial if you’re trying to gain in your calves or get stronger for marathons.

However, treadmills are better if you want more control over your run and the ease of air conditioning, which might help you last longer. Some people also find it safer. If you fall on a treadmill, you’re around people who can help.

10. Stretching Is Only Necessary When You’re Older

Your muscles will always need to stretch before you work out. The gentle movements work any tension away that could increase the odds of injury. Try to skip your warm ups or cooldown stretches. Your body will get the support it needs to reach your fitness goals and keep you safe.

Tips to Spot Other Exercise Myths

The next time you wonder if maybe you can do something like sweat your weight off with a special suit, pause and ask if the idea seems like misinformation. The internet has no shortage of false data meant to trick you into engaging with a post or buying a product.

Scroll your feeds with a curious, practical perspective. You can always use simple strategies to recognize other workout myths that might come your way:

• Avoid any broad, conclusive statements that include words like “always” or “never.”
• Look for the source of any claim to see if it’s from a qualified professional.
• Check if the advice comes only from one person.

Avoiding exercise myths is sometimes as simple as getting off your favorite apps. Social media companies boost posts that get more engagement, regardless of whether the information is true or harmful. If you have any questions, you can always call your doctor or nutritionist. They want you to be safe and healthy, so they’ll discuss any concerns you might have before adding something to your routine.

Reach Your Goals With Confidence

 Misinformation is common online and affects everyone, including workout enthusiasts. Once you’re aware of the most common exercise myths, use your newfound tools to spot others. You’ll continue with your physical fitness progress and avoid potentially harmful ideas that will set you back.

FAQs

Is There a Wrong Way of Working Out?

There are many wrong ways to work out, including pushing yourself when you’re in pain and trying exercise equipment you don’t know how to use. If you have any questions, work with a trainer. They’ll guide you in the right direction for your fitness level and physical goals.

What Is the Fitness Paradox?

The fitness paradox references the reality that working out harder and longer doesn’t always result in more calories burned. Your body will conserve energy even during workouts if it’s not getting enough rest or nutrients. 

Is Working Out Unhealthy?

Working out is unhealthy if you’re pushing yourself too hard. That might mean exercising too intensely or restricting your nutrition while doing a rigorous exercise routine. You can always check with your doctor to determine if your gym habits align with your diet and rest.