Let’s Set The Record Straight On Fitness “Rules”
Whether you’re a regular in my online classes or just thinking about getting back into a routine, you’ve probably heard a few “facts” about exercise that sound convincing, but just aren’t true. These myths can sneak into even the most experienced routines, making us second-guess what’s safe, effective, or even possible after 50.
Today, I’m busting seven of the most common exercise myths so you can feel confident, energized, and empowered every time you move!
Myth #1 “No Pain, No Gain”
Pain isn’t proof you’re working hard enough. While mild muscle soreness is normal, sharp or lingering pain is a warning sign. Listen to your body and aim for a gentle challenge, not discomfort or injury.
Myth #2 “You Must Stretch Before Every Workout”
Static stretching before exercise doesn’t prevent injury and can actually reduce performance. Instead, try dynamic warm-ups, like arm circles or gentle squats, to get your muscles ready for movement.
Myth #3 “Lifting Weights Will Make You Bulky”
Women naturally have lower testosterone levels, so strength training won’t lead to bulk. Instead, it builds lean muscle, supports bone health, and boosts metabolism – especially important after 50.
Myth #4 “Exercise Can Make Up for a Poor Diet”
You can’t out-exercise poor nutrition. A balanced diet fuels your workouts, aids recovery, and supports your overall health. Even the best fitness routine can’t undo the effects of unhealthy eating.
Myth #5 “Muscle Weighs More Than Fat”
A pound is a pound! Muscle is denser than fat, so it takes up less space, making you look leaner and more toned even if the scale doesn’t budge.
Myth #6 “Running (or Impact Exercise) Ruins Your Knees”
When done with proper technique and recovery, running and moderate-impact activities don’t damage healthy knees. In fact, they can strengthen joints and improve bone health for many people.
Myth #7 “You Need to Spend Hours Exercising”
Long workouts aren’t necessary. Short, focused sessions, like 20-30 minutes of strength or interval training, can be just as effective, especially when done consistently.
Letting go of these myths means you can focus on what really works: listening to your body, warming up dynamically, embracing strength training, fueling well, and making the most of your time.
Remember, it’s never too late to start, and every step you take is a win. I’m cheering you on! See you in class❤️
Want to know more about today’s topic? Do you have a suggestion for future posts? Leave a comment below – I’d love to hear from you!
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