Andy Devaney
The world is full of fitness myths, and most of them are about as useful as a chocolate kettlebell. From the idea that lifting a dumbbell will turn you into the Hulk overnight, to the delusion that you must be dripping like a busted fire hydrant for a workout to count, misinformation has been sabotaging gym-goers for decades.
With National Fitness Day arriving on September 24th, Mirafit’s fitness expert Mark Harris has taken it upon himself to drag six of the biggest clangers into the daylight. His aim? To stop people from doing themselves more harm than good while chasing their fitness goals.
“This National Fitness Day, I’m shining a light on some of the most commonly believed fitness misconceptions,” Harris said. “I believe these myths can be quite damaging as they can hinder progress or increase injury risk if proper practices are not followed. From building strength to working out every day, let’s take a look at some of the most common myths.”
Myth One: Lifting Weights Makes You Bulky
If every barbell curl turned you into a Marvel superhero, gyms would be crawling with caped crusaders. Harris explains:
“Firstly, the misconception that lifting weights can lead to a bulky build is a myth that causes many to avoid strength training, but it’s simply not true.
While strength training can increase muscle mass, it requires a combination of correct nutritional choices and months, if not years, of intense training. Lifting weights as part of a balanced exercise routine can help with weight management, bone density, posture and toning; it’s not all about creating a bulky physique.”
Myth Two: You Must Work Out Every Day
Some believe seven days in the gym beats seven loaves and fishes. Harris disagrees: “Next, a common misconception is that more workouts lead to faster results, so people should exercise daily. However, this belief undermines the importance of proper recovery periods.
It’s essential to strike a balance between exercise routine and periods of rest, allowing muscles to repair and regrow and reducing the risk of injuries. Equipment such as foam rollers can prove useful for targeting and reducing muscle tension, perfect for a recovery-focused day.”
Myth Three: No Pain = No Gain
Apparently, some folks think agony is progress. Harris sets them straight: “The term ‘no pain, no gain’ has become synonymous with fitness, so much so that it’s taken as fact. However, while a workout should provide an adequate challenge, pushing you to your limit, pain is often an indication of poor form or a potential injury, so it’s always best to pause a workout should you feel any sharp pain. Train smart and push yourself progressively, without putting yourself at risk of needless injuries, which stunt progress.”
Myth Four: More Sweat Means a Better Workout
If sweat equalled success, the sauna would be the ultimate training ground. Harris says otherwise: “Sweating throughout a workout can indicate high intensity, but it’s predominantly a cooling mechanism and has no real relation to the quality of an exercise routine. It’s individual, too, and some people will sweat more than others. If anything, it highlights the need for hydration before, during and after a workout, to maintain well-being. Workout quality is dictated by intensity and progression, rather than sweat.”
Myth Five: You Need a Gym Membership to Hit Your Fitness Goals
For those who think their goals are locked behind a turnstile and a £50-a-month fee, Harris has this to say: “Many people don’t begin their fitness journey as they don’t have access to a gym. However, a gym membership isn’t required to hit your fitness goals.
Instead, I recommend investing in a home gym setup that provides everything needed to achieve a workout without leaving the house. I recommend investing in some dumbbells, kettlebells, medicine balls and resistance bands, as these provide the foundations to an all-encompassing exercise routine.
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Myth Six: Cardio is the Only Way to Lose Weight
Running yourself ragged on the treadmill isn’t the only ticket to weight loss. Harris explains: “Weight management can be difficult, but losing weight requires a combined approach, contrary to popular belief. While cardio is viewed as the most effective way to shed weight, resistance training can prove more effective in the long term, as it builds muscle and increases metabolism.
The ideal workout routine will include a combination of strength-training, cardio and resistance exercises, designed to improve muscle mass and physique simultaneously.”
Smashing the Myths, Saving the Progress
“Overall, this National Fitness Day presents an opportunity to dispel some popular myths and misconceptions in the fitness space,” Harris concludes. “From ‘no pain = no gain’ to the best way to lose weight, understanding the best approaches to different fitness elements can make it easier to maintain progress and smash individual goals.”
And there you have it. Six fitness myths that deserve to be buried next to the ab-cruncher machine your uncle bought in 1997 and never used again.
Find Mirafit’s full range of workout equipment here.
