Biggest Fitness Myths Debunked: What Really Works and What Doesn’t
The fitness industry is full of myths that can slow progress, create confusion, and even lead to frustration. As a personal trainer, I hear the same misconceptions from clients all the time. It’s time to clear the air and set the record straight on four of the biggest fitness myths out there.
Myth #1: Deadlifting is bad for your back
Many people assume that deadlifts are dangerous and will inevitably lead to lower back pain. But the truth is, when done correctly, deadlifts are one of the most effective exercises for strengthening the posterior chain, which includes the glutes, hamstrings, and lower back.
Deadlifts don’t cause injuries—poor form and ego lifting do. The issue comes when people try to lift too much weight before mastering the movement. Unlike other lifts, where caution is more natural, many people feel confident loading up a deadlift without truly knowing the technique. That’s when problems arise.
Deadlifting with proper form can actually help prevent back pain by reinforcing strong movement patterns for everyday activities like lifting groceries, picking up kids, or doing yard work. The key is starting with manageable weight, prioritizing technique, and progressing gradually.
Some of my favorite deadlift cues include:
✔️ Bar over the midfoot
✔️ Arms act as ropes—don’t pull with them
✔️ Brace your core and tighten your entire body
✔️ Push the ground away, like a leg press
✔️ Hips through at the top
✔️ Stand tall
If you respect the movement and train it smartly, deadlifts can be a powerful tool for strength and injury prevention.
Myth #2: You have to do loads of cardio to lose weight
The idea that fat loss requires endless hours of cardio is one of the most persistent fitness myths. While cardio can help burn calories, it’s not the most efficient way to shed body fat. The real key? Building muscle and managing nutrition.
Muscle is metabolically active, meaning the more you have, the more calories you burn throughout the day—even at rest. The best way to build and preserve muscle is through resistance training and progressive overload (gradually increasing weight or reps).
Fat loss ultimately comes down to calories in vs. calories out. While cardio can help create a calorie deficit, it should be seen as a tool, not the foundation of weight loss.
Here’s a balanced approach I recommend for maximizing fat loss:
➡️ Strength train 3–5 times per week for 30–45 minutes
➡️ Add 15–30 minutes of cardio after lifting or on separate days
➡️ Prioritize overall calorie intake and protein consumption
Instead of spending hours on the treadmill, focus on building strength and maintaining a slight calorie deficit—this is the most effective way to lose fat while keeping muscle definition.
Myth #3: You have to do a lot of exercises and sets to build muscle
Many people believe that more exercises and sets equal more muscle growth, but that’s not how the body works. Muscle growth requires a balance between stimulus and recovery—if you’re constantly breaking down muscle without giving it time to repair, you won’t see progress.
We've all experienced that extreme soreness after returning to the gym from a break. Now imagine hitting a muscle with six different exercises for 4–5 sets each—you’re essentially delaying recovery, which can actually slow muscle growth.
Instead of focusing on volume, focus on intensity and recovery. Research suggests that training a muscle twice per week with 8–15 total sets per week is optimal. This allows you to push hard while still giving your body enough time to adapt.
Another issue with excessive training volume is junk volume—those extra sets that don’t provide real benefits because your intensity has dropped. You might go all-out on your first few exercises, but by the end of a high-volume workout, you’re just going through the motions.
The best approach? Train hard, but train smart. Keep your workouts focused, ensure progressive overload, and allow for proper recovery.
Myth #4: Lifting ‘heavier’ weights will make a woman bulky
This myth is still alive and well, and I get why—it stems from years of societal conditioning and the false belief that muscle mass accumulates overnight. The reality? Lifting heavy weights will NOT make women bulky.
A lot of women worry that picking up heavier weights will lead to a bodybuilder physique, but what they don’t realize is that building that much muscle takes years of intense training, strict dieting, and, in some cases, performance-enhancing substances.
For most women, lifting weights creates a more sculpted, defined look rather than bulk. Strength training builds lean muscle, which helps shape the body and give it that toned appearance. If the goal is an hourglass figure, focusing on developing the upper back, shoulders, glutes, and legs is key.
What I’ve seen time and time again is that once women start lifting with a focus on strength and performance, their entire mindset shifts. Instead of worrying about looking "too muscular," they become excited about hitting personal records, feeling strong, and seeing real-life benefits—like effortlessly carrying groceries or lifting their kids.
Strength training isn’t just about aesthetics—it’s about feeling empowered, capable, and strong in your own body.
Final Thoughts
The fitness industry is full of myths, but hopefully, this clears up some of the most common ones.
✔️ Deadlifts (done correctly) are great for your back, not bad for it.
✔️ You don’t need hours of cardio to lose fat—strength training and nutrition are key.
✔️ More exercises and sets don’t always mean better results—focus on intensity over volume.
✔️ Lifting heavy won’t make women bulky—it builds strength, shape, and confidence.
When you base your training on facts, not myths, you’ll see better results and enjoy the process a lot more.
Want a program tailored to your goals? Let’s work together to build a plan that actually works for you!