Busted! 27 Myths About Fitness Exercises and Workouts

What are the most common Myths about Fitness Exercises and Workouts? Are these True or False?
27 Myths about Fitness Exercises and Workouts that Everyone Ought to Know

We have all heard phrases such as a sound mind lies in a sound body, which is quite true. Our bodies tend to work like a machine themselves. To keep it fit and fine, you have to work out. But myriad myths about fitness exercises and workouts cloud people’s minds and affect their health consequentially. Today, we will be sharing and correcting these myths and assisting you to better your health and overall life.

Must-Know Myths About Fitness Exercises And Workouts Busted

Fitness was, is, and will never go out of trend. A fit body is admirable to keep ourselves and the people around us in a healthy environment. There are a lot of fusion exercises developed by trainers. And when there are so many combinations, there’s always a possibility of adulteration. Yes, we are referring to the myths about fitness exercises and workouts which have led many people towards hospitals more than positive results. In order to not end up that way and act more responsibly towards your body and health, read these 27 myths about fitness exercises and workouts that we have debunked.

1. You can’t lose weight unless you go to the gym


Many people believe they won’t be able to lose weight because they are overworked and don’t have time to go to the gym, or they are unable to complete the workout. If you’re one of those people who wants to reduce weight but is too busy to exercise, we have some excellent news for you. (Also read Why Some People Never Exercise?)

  • Your body shape is determined by 80% of what you eat and 10% of how much you exercise. So, if you want to lose weight, all you must do is eat right.
  • Don’t eat anything until you know what you’re doing. Instead, eat a well-balanced diet. Ensure that it includes complex carbohydrates, proteins, healthy fats, vitamins, and minerals.
  • To lose weight, you need to consume calories less than the number of calories required per day. It, in turn, will help you maintain your current weight.

2. Men have difficulty becoming fathers due to heavy weightlifting

Heavy weightlifting

Many individuals believe that heavy weightlifting at the gym causes men to have difficulty becoming fathers. It’s just incorrect.

  • Workouts have no negative consequences.
  • Workouts help to strengthen muscles, give your body a toned appearance, and make you feel more energized.
  • The truth is that excessive use of medications like steroids can lead to major health problems. (Also read How can Creatine help my Workout?)

3. You require steroids to develop an attractive physique

Man in a gym

It is one of the most widely circulated myths about fitness exercises and workouts. Yes, steroids aid in rapid muscular growth, but they have countless negative consequences. Please take this statement to heart: Great things take time.

  • Steroids have many negative side effects, including skin problems, blurred vision, acne, cataracts, glaucoma, and many other disorders.
  • As we know, it is against the law for sportspersons to use it. Yeah, we know you might think that international bodybuilders use drugs to bulk up and compete in international competitions such as OLYMPIA. But it is their job, and they get compensated or rewarded for it. They do, however, follow these injectable steroids under medical supervision. (Also read How to strengthen your core muscles?)

4. Key workouts for creating six-pack abs are sit-ups and crunches

Man with six packs

Many would believe this myth because it was showcased in advertisements and movies. It is one of the myths about fitness exercises and workouts that would cause injuries if you went on hard with it. 

  • Sit-ups and crunches are the only activities that are not required for growing six-pack abs.
  • The truth is that most gym trainers and gym nuts state that sit-ups and crunches are the most significant and effective muscle groups. As a result, it’s ultimately a myth.
  • Most importantly, if you want to create a six-pack, you must rigorously adhere to your diet because it is crucial. So don’t forget about your diet, which you’ll have to stick to religiously. (Read 20 Revolutionary Diet Plans to Lose Weight)
  • In addition to crunches and sit-ups, there are a variety of other routines that can effectively help you create six-pack abs, like burpees, high knees, planks, sprinting, etc.

5. Your muscles will turn into fat if you stop workout

An overweight person holding his stomach fat

If you stop working out, your muscle does not convert into fat, which is the most popular fitness myth that is untrue. 

  • When you stop exercising and eat more than your maintenance calories, your body fat increases.
  • Conversely, muscle loss (atrophy) occurs only when there is no stimulus, implying that you require weight training to grow or maintain your muscles. (See What are the characteristics of an ectomorph body?)
  • The reality is that an unhealthy diet or eating habits will lead to an increase in body fat. So, it’s all about diet and how and what kind of diet you are consuming.
  • Nutrition is crucial in any component involving bodybuilding or weight loss.

6. Supplements such as whey protein lead to baldness and hair loss

One scoop of white creatine monohydrate powder

This is, after all, one of the biggest myths about fitness exercises and workouts that need to be debunked right now.

  • Your hair requires proteins for growth.
  • According to research conducted in an American laboratory, hair loss is solely attributable to a testosterone shortage or an excess of testosterone. (Also read How does it feel like to have high levels of testosterone?)
  • Excessive masturbation and a poor diet might cause a person’s body to lack testosterone.
  • While excess testosterone in a man’s body rises if he injects steroids and drugs, hair loss is a possibility.
  • Another cause of hair loss is a lack of DHT in your hair. As a result, hair gets dry, and hair loss occurs.
  • DHT levels can be kept in check by eating foods rich in proteins, carbohydrates, healthy fats, and amino acids.
  • Keep in mind that testosterone is a critical component of bodybuilding.

7. Teenagers’ growth is slowed by weight training

A person thinking at squat rack

Teenagers do not go to the gym or are not allowed to seek membership in the gym, especially in India. They are usually encouraged to do so by their parents, who believe that lifting weights would restrict their current height from growing. (Also read If my height is 178cm, then am I 6 feet or 5 feet 10 inches?)

  • Lifting weights has never been shown to slow or stop height gain in research. The notion that gaining weight stops you from growing taller must discontinue.
  • Genetics play a major role in how tall a person grows.
  • The only way you could lose height would be if you began taking steroids. Aside from that, everything is fine!
  • In other words, weight training and other workouts do not prevent teenagers from becoming taller. Teenagers’ height growth is aided by resistance training.
  • Several international bodybuilders and celebrities began working out in their preteens and are now over 6 feet tall. For example, Arnold Schwarzenegger has a really good height despite the fact that he started bodybuilding really early, at the age of 15.

8. Hard workouts remove fat from a specific area of your body

People lifting barbels

Using an extreme workout to remove fat from a certain body area is complete fiction.

  • According to an American college of sports medicine report, fat cells are dispersed across your complete body. If you need to lose fat from certain areas, you must first reduce fat from your entire body.
  • Although your body can be strengthened, you cannot lose fat from a specific body area.
  • So, the truth is that fat cannot be removed from a specific bodily part. An intensive workout burns fat from the entire body. (See 9 Diseases Caused by Obesity)

9. No Pain, No Gain!


One of the myths about fitness exercises and workouts says that you will not grow muscle if you are not in pain. Really?

  • To build muscular mass, you don’t need to be in a lot of pain.
  • Another common misunderstanding about pain is that if you feel pain when exercising, you should keep going instead of viewing it as a warning sign of a more serious injury on the way. But in certain circumstances, the best thing is to take a break.
  • Rest is extremely important to maintain a healthy body. You don’t have to be in pain to know when you’ve hit your limit. (See Why do some men scream while lifting weights?)
  • It’s time to take a break when weariness compromises proper posture and technique. 

10. Bulking up by lifting heavy weights is a good idea

Woman lifting barbel

It’s a myth. Rather, it can help you lose weight. A study published in Medicine & Science in Sports & Exercise claims that lifting a heavyweight for eight reps burns roughly twice as many calories as lifting a lower weight for 15 reps. (Also read Why is PE Important?)

11. Sweating is a sign that you are out of shape

Person sweating while working out

According to Beth Stover, M.S., C.S.C.S., a senior scientist at the Gatorade Sports Science Institute in Barrington, Illinois, the fitter you are, the sooner your body begins to sweat. Thus, a person in exceptionally good shape will create more sweat than someone who isn’t. You’ll become a more efficient sweating machine with each session. (Also read 10 Best Monster Energy Drink Flavors)

12. Exercise machines outclass free weights

Woman exercising on a macine

Many workout machines are built for men, making it difficult for women to maintain the appropriate form. You burn fewer calories on a machine than when you work out freestyle because machines isolate specific muscles. (Also read What are the characteristics of a mesomorph body type?)

13. Walking is inferior to running

A person walking on a beach

According to the author of a recent study, while walking and running target the same muscle regions at various intensities, they provide equivalent health outcomes when comparing overall energy burn. On the other hand, walking takes almost twice as long as running to consume the same energy. So, if you’re short on time, running still wins. (Also read 90 Mind Blowing Human Body Facts)

14. Treadmill running is as good as running outside

Trail running

Jogging against the wind or on uneven terrain uses more energy. It burns about 10% more calories than running the same distance on a treadmill because it works more muscles. (Also read Why exercising with air conditioning on is a very bad Idea?)

15. You need to exercise every day

Woman sitting tired and sweaty after workout

When planning a workout schedule, it’s common to include a weekly day of relaxation, but you could feel compelled to work out every day. Working exercise every day is good if you’re not pushing yourself too hard or becoming obsessive. (Also read Woes of the Bored and Lonely Mind)

16. It’s not a good idea to exercise on an empty stomach

Diet fitness eating

Some research backs up the idea of working out on an empty stomach. However, this may not always be the best idea. If you continue to work on an empty stomach, your body will become accustomed to burning fat stores and burn more fat. (Also read 20 Amazing Health Benefits of Bananas)

17. You can’t work out when you are sick

Sickness | 27 Myths about Fitness Exercises and Workouts that Everyone Ought to Know

Next on the myths about fitness exercises and workouts is that people always advise you not to exercise when you are unwell.

  • Light to moderate physical exercise is fine if you have a cold but no fever.
  • Exercise may also make you feel better by clearing your nasal passages and alleviating nasal congestion momentarily. (Also read How to Breathe through Both Nostrils?)
  • If your symptoms are completely above your neck, exercise is usually safe.
  • Reduce your workout’s intensity and duration.
  • Take a walk instead of running. Basically, consider your body’s condition in that case and act accordingly. 

18. You should avoid lifting weights after the age of 40

Aged adult man weightlifting

People tend to feel that they shouldn’t lift weights as they become older because they aren’t strong enough. On the other hand, weight and resistance exercise increases bone formation. Make sure you’re lifting weights under the direction of a qualified trainer. (Also read What Is the Funny Bone Nerve?)

19. Coconut water is the most energizing beverage available

Coconut water

It is one of the intriguing and widely known myths about fitness exercises and workouts.

  • Potassium, which coconut water lacks, is meant to be provided by energy drinks.
  • You may have come across positive information about coconut water and how it should be used during exercises. However, an energy drink should not be substituted.
  • But never to be neglected, coconut water is a fantastic hydration option. (Also read  Why you should drink more water?)

20. Run without shoes

Person running with shoes on

Numerous theories are circulating that jogging barefoot is more natural and thus healthier. This isn’t accurate, and common sense dictates that shoes are what will protect you from a variety of injuries, as well as avoid stones and other items in your path from injuring your feet. It is one of the myths about fitness exercises and workouts that is strange, but you will be surprised how many people believe this. (Also read Why Are They Called DC Shoes?)

21. You should fast before doing cardio

A man with meal

It’s usually a good idea to eat something before your cardio workouts because it will supply the energy you’ll need. Naturally, there should be some time between eating and beginning your exercise activity. Never get out of the house as soon as you eat. (Also read What Happens to Your Body when You Fast?)

22. Exercise for at least an hour


Another one of the myths about fitness exercises and workouts is that you have to work at least an hour per day. It’s not how long you work out that matters, but how efficient and consistent you are. Over time, your fitness levels will improve, even if you only exercise for 20 minutes a day. (Also read Why Do We Have Different Time Zones?)

23. Only workout in the morning

Morning exercise

It doesn’t matter if you work out in the morning or the evening; your consistency counts. Of course, the benefit of exercising first thing in the morning is that you have the rest of the day to do other things and don’t have to worry about going to the gym later. (Also read What Would Happen if There was No Sunlight?)

24. Evening meals make you more likely to gain weight

Family dinner

The overall number of calories consumed during the day is what matters. For example, you need about 2000kcal per day. You’ve barely consumed 500 calories during the day and opt for a big 1500-calorie meal. Regardless of when you eat, your total calorie intake is 2000kcal, and you are in a state of energy balance. (Also read Why Does Zoloft Cause Weight Gain?)

25. Protein consumption must be greatly increased when starting strength training

Woman making a protein drink

  • According to the recommendations, protein intake should be 0.8g per kg of body weight per day.
  • Top athletes who train for more than 20 hours per week should consume 2 grams of protein per kilogram of body weight per day, while those who train for less than 5 hours per week should consume no more than 1 gram of protein per kilogram of body weight per day.
  • There is no documented effect on increasing muscle mass at daily consumption of 3–4g per kg body weight.
  • As a result, a balanced and diverse diet should suffice to meet protein requirements in most cases. (Also read What are the Monomers of the Carbohydrates Lipids Proteins and Nucleic Acids?)

26. Stretch after each workout to avoid becoming sore


Stretching does not appear to be beneficial in this situation. It is one of the myths about fitness exercises and workouts that still confuses people.

  • Stretching improves mobility, which helps with coordination and counteracts the tension you’ve just put your muscles under.
  • When you put your body under a lot of stress, you will feel sore. (Also read The body language signs of stress)
  • Start slowly and gradually increase the load. 

27. You may have larger and heavier Bones than others

A man performing push ups | myths about fitness exercises and workouts

The human skeleton weighs between 2.5 and 4.5 kilograms on average. Muscle and fat make up most of the person’s bodily weight. So there is no relation, you see? (Also read What Causes Funny Bone Pain?)

So, never blindly follow any such piece of advice without confirming it with your dietician and instructor. We hope this article proved beneficial and educated you about some of the most well-known myths about fitness exercises and workouts that mislead many of us. Do share with your friends and family too! Ciao!

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