Keeping Fit: Facts vs. fitness fiction

Published 8:15 am Friday, April 18, 2025

When it comes to fitness, misinformation spreads fast. From social media influencers to locker room talk, myths about exercise often sound convincing — but they can hold you back from real progress. In this article we’re breaking down some of the most common fitness myths so you can train smarter, not just harder.

Myth 1: Lifting heavy will make you “bulky”

Let’s start with one of the most common concerns in the gym: the fear of becoming “too bulky” from lifting weights. This myth has kept countless people away from strength training. But the truth is, muscle doesn’t grow overnight. Gaining significant size requires years of consistent training, a specific diet, and, often, a genetic predisposition.

For women in particular, and especially those who are postmenopausal, hormonal changes make it even harder to add large amounts of muscle mass.

Instead of bulk, most people experience better muscle tone, increased strength, improved bone density and a faster metabolism. In other words, lifting heavy is one of the best things you can do for your long-term health — and it won’t make you look like a bodybuilder by accident.

Myth 2: No pain, no gain

Yes, tough workouts can be effective — but feeling miserable afterward does not mean you are making better progress. The idea that a workout has to leave you sore or gasping for air to be “worth it” is simply not true.

Sustainable fitness isn’t about punishment, it’s about consistency and enjoyment. Activities like walking, cycling or short strength sessions are most beneficial when done regularly, and that happens best when they are done in a way you find sustainable and can enjoy.

In fact, smart programming can help you build strength, improve endurance and stay injury-free without feeling beat-up every week. If that is how you feel, you probably have the wrong program — for you. A good routine should challenge you — but it should also energize and motivate you, not wear you out.

Myth 3: Cardio is the best way to lose weight

Cardio burns calories but it’s not the magic solution to weight loss that many think it is. Devices like smartwatches often overestimate calorie burn, and even if you do torch 700 calories in a workout, it’s surprisingly easy to eat that back with a single meal. A burger and fries, for instance, can easily hit or exceed 1,000 calories.

While cardio has great benefits for heart health and endurance, relying on it alone for weight loss often leads to frustration. The key to long-term fat loss is found in your nutrition. Exercise can support your efforts, but it’s tough to outrun a poor diet. Strength training, managing stress, getting enough sleep and making smart food choices are all part of the bigger picture.

Final thoughts

Fitness should empower you, not mislead you. By letting go of myths, you can build a routine based on facts, not fear.

When you train with intention, not intimidation, you’ll find that progress feels better, lasts longer, and actually fits into your life.

Don’t let fiction shape your fitness journey. You deserve better — and now you know better, too. If you still have questions about putting together your own result-producing routines, don’t think you wouldn’t benefit from a free Bradley Wellness Center assessment. Just call (706) 278-WELL and ask to speak with one of our many personal trainers. We’d be glad to help you.

Mitchell Arthur is a personal trainer at the Bradley Wellness Center.