Fitness Myths You Should Stop Believing
When it comes to fitness, misinformation spreads like wildfire. Many myths about exercise and nutrition persist despite advancements in sports science, leaving people confused or discouraged. At JM Health & Performance, we’re here to set the record straight, especially for beginners and individuals over 40 who want to take charge of their health and fitness.
Here’s a breakdown of some of the most common fitness myths—and the truth behind them—to help you train smarter and achieve your goals.
Myth 1: Spot Reduction for Fat Loss
The Myth: You can target specific areas of your body to lose fat by doing exercises for those areas, like crunches for belly fat or leg lifts for thigh fat.
The Truth: Fat loss doesn’t work like that. You can’t pick and choose where your body burns fat. Instead, fat loss occurs systemically when you’re in a caloric deficit (burning more calories than you consume).
What You Should Do:
- Focus on a combination of strength training and cardiovascular exercise to increase overall calorie burn.
- Build muscle to improve your metabolism, as more muscle means more calories burned at rest.
- Pair your workouts with a balanced diet for optimal results.
Myth 2: Heavy Lifting Makes Women Bulky
The Myth: Women who lift heavy weights will develop bulky, masculine muscles.
The Truth: Building large muscles requires years of intense training, a surplus of calories, and often a boost in testosterone levels. For women, lifting heavy weights is more likely to create a toned, sculpted appearance rather than bulk.
What You Should Do:
- Incorporate strength training into your routine 2–4 times per week.
- Focus on progressive overload (gradually increasing the weight you lift) to build strength and lean muscle.
- Remember: Muscle takes up less space than fat, so strength training can actually make you look leaner.
Expert Insight: Dr. Mike Israetel of RP Strength emphasizes that strength training is essential for improving bone density, maintaining muscle mass, and preventing injuries, especially for women.
Myth 3: Cardio Is the Best Way to Lose Fat
The Myth: To lose fat, you need to spend hours on the treadmill or elliptical.
The Truth: While cardio burns calories, strength training plays a critical role in fat loss by preserving lean muscle mass and boosting your resting metabolic rate. Cardio alone can lead to muscle loss if you’re not careful, which makes long-term fat loss harder.
What You Should Do:
- Combine strength training with moderate cardio for the best results.
- Aim for 2–3 strength training sessions and 2–3 cardio sessions per week.
- Try high-intensity interval training (HIIT) for a time-efficient way to burn fat and improve endurance.
Myth 4: Protein Intake Is Bad for Your Kidneys or Makes You Fat
The Myth: High-protein diets harm your kidneys, or excess protein will turn into fat.
The Truth: For healthy individuals, there’s no scientific evidence that high protein intake harms kidney function. In fact, protein is the most important macronutrient for body composition. It helps preserve lean body mass during fat loss and supports muscle growth during strength training.
What You Should Do:
- Aim for 0.8–1.2 grams of protein per pound of body weight daily, depending on your goals.
- Incorporate protein sources like lean meats, eggs, fish, beans, and protein powders into your meals.
- Spread protein intake evenly across meals to maximize muscle protein synthesis.
Expert Insight: Research from Barbell Medicine shows that maintaining adequate protein intake is critical for preventing muscle loss in older adults and enhancing strength and recovery.
Myth 5: Age Over 40 Means Progress Is Impossible
The Myth: Once you hit 40, it’s all downhill, and you can’t build muscle or lose fat like you used to.
The Truth: While your body may change with age, you can absolutely make progress at any stage of life. Strength training is especially beneficial for improving muscle mass, bone density, and metabolic health.
What You Should Do:
- Start strength training if you haven’t already—it’s never too late.
- Focus on exercises like squats, deadlifts, and push-ups to build functional strength.
- Prioritize recovery by getting enough sleep and managing stress.
Local Tip: At JM Health & Performance, located near Jacksonville Beach, Florida, we specialize in creating programs for clients over 40 to help them reach their goals.
Myth 6: Strength Training Is Dangerous for Older Adults
The Myth: Older adults should avoid lifting weights to prevent injuries.
The Truth: Strength training is one of the safest and most effective ways for older adults to improve their quality of life. It strengthens bones, improves balance, and helps prevent falls.
What You Should Do:
- Start with lighter weights and focus on perfecting your form.
- Work with a qualified coach who understands your needs and can create a tailored program.
- Incorporate exercises like resistance band rows, goblet squats, and planks.
Expert Insight: According to Barbell Medicine, strength training reduces the risk of chronic diseases and improves overall longevity in older populations.
Take Action and Transform Your Fitness Journey
Debunking these fitness myths is the first step toward achieving your goals. Whether you’re just starting out or looking to optimize your training, we’re here to help at JM Health & Performance.
Ready to take the next step? Schedule your Free Intro with a coach today and get a personalized plan to help you crush your goals.
By staying informed and basing your fitness strategies on science, you can avoid the traps of misinformation and build a healthier, stronger you. Let’s crush those myths and achieve real results together!