We’ve all heard them—those persistent exercise myths that linger like that last rep in a tough set. You know the ones: “No pain, no gain!” or “Lifting weights will make you bulky!”
These ridiculous fitness myths (and many others) have been passed around like fitness folklore for years, making it harder for people to embrace exercise in a way that actually feels good and works within the context of their real lives. If you’ve ever struggled to stick to a routine or wondered how to make exercise easier to do, chances are, you’ve been tripped up by one of these stubborn misconceptions.
The truth? A good workout doesn’t have to mean hours at the gym or fancy equipment that costs as much as a vacation. These fitness myths do more harm than good by adding unnecessary obstacles and making fitness feel less accessible than it really is.
We’re here to smash through those barriers and show you that moving your body can—and should—be simple, enjoyable, and tailored to your life.
Ready to ditch the outdated advice and discover the real ways to make fitness work for you? Let’s break down some of the most common exercise myths that might be sabotaging your sweat sessions—and learn how to make exercise feel a whole lot easier (and way more fun).
Myth #1: The only good workout is long and hard
While longer workouts (let’s say 60 minutes or longer) are great, they are not the only way to exercise nor are they necessarily the best way for most people. The best workout is the one you actually do and sometimes when time is tighter, you might not have as much time to exercise. This doesn’t mean you shouldn’t workout. It simply means you can readjust your workout to fit the time you have. Research also shows that short bursts of exercise can be incredibly effective and offer significant benefits to your overall health. Remember: when it comes to making exercise part of a busy life, focus on frequency more than duration.
Myth #2: Lifting weights makes you bulky
In order to truly gain enough muscle mass to “bulk up” while strength training, you have to eat a very specific diet and do an enormous amount of a very specific the of weightlifting, called bodybuilding. So lifting weights the way the vast majority of people do, without radically overhauling your diet to support optimal muscle growth, will not make your muscles extra big (trust us, it’s really hard for women to gain enough muscle mass to get “bulky,” we here at FBG have tried really hard to do it and … nope, not happening). However, lifting weights will make you stronger, improve glucose regulation (more muscle = better blood sugar control), and increase your bone density, which are all important health benefits.
Myth #3: BMI is an indicator of health
BMI (Body Mass Index) is not an indicator of health or fitness. It was initially designed as a way to calculate the average size of a man from a population-level perspective. BMI does not distinguish between fat and muscle, does not take into account the differences between male and female bodies, or the differences between white and non-white bodies. In fact, the tool was developed specifically for Belgian bodies over a century ago, so it’s not accurate for populations beyond that. There are far better tools for measuring physical fitness and health than the BMI.
Myth #4: You can only get a good workout at a gym
Gyms are great places to workout, but they are not the only place you can do a good workout. Gyms can be really intimidating for some folks. They can also be prohibitively expensive or too far away to be practicable. This can be particularly true for moms who might not have childcare or cannot afford childcare in addition to a gym membership. You can get in fantastic workouts at home that are even more tailored to your needs than you might get at a gym. Setting up a home gym can be a more affordable option, as well as a more time efficient option. Plus, you don’t have to wait for equipment when you workout at home.
Myth #5: You need fancy equipment
This depends on what your workout needs are. You don’t need anything other than some running shoes to go running. And you can do jumping jacks, air squats, and planks with no shoes at all. There’s a lot you can do with no special equipment or props. When it comes to strength training, all you really need to get started is a few sets of dumbbells (hand weights).
Looking for expert-designed workouts that you do with just a few pieces of equipment anytime, anywhere? Try Stronger365 for FREE for 2 weeks–we know it’s awesome because it’s designed and coached by FBG Alison.
With more than 80% of women NOT getting the recommended amount of cardio and strength exercise in, exercise doesn’t need more barriers to entry. Hopefully, knowing the truth about some of these common fitness myths will make moving your body feel a little more accessible!
Are there any other fitness myths that you can think of? Let me know in the comments and maybe we can bust those myths for you, too! — Naomi
