Let’s be honest: when it comes to fitness, we’ve been fed a lot of nonsense over the years. From “no pain, no gain” to the idea that you need a gym membership and a six-pack to be “fit,” it’s no wonder people feel overwhelmed before they even start.
So let’s clear the air. Here are five common exercise myths—and the real truth behind them.
Myth #1: You Have to Work Out for an Hour for It to Count
Reality: Science says shorter workouts can be just as effective.
We’ve been trained to think that if we’re not sweating buckets for 60 minutes, we’re wasting our time. But studies show that even just 10 to 20 minutes of movement can improve heart health, boost mood, and build strength. It’s about consistency, not duration.
Try this: A 10-minute bodyweight workout, a walk after dinner, or five minutes of yoga in the morning. It all counts.
Myth #2: Cardio Is the Only Way to Burn Fat
Reality: Strength training is a fat-burning powerhouse.
Cardio is great for your heart and endurance, but building muscle actually helps you burn more calories at rest. That’s because muscle tissue burns more energy than fat, even when you’re not working out. So don’t fear the dumbbells—they’re your metabolism’s best friend.
Myth #3: Soreness Means It Was a Good Workout
Reality: Soreness just means your body did something new—not necessarily something better.
You can have an amazing, effective workout and feel zero soreness the next day. Don’t chase soreness like a badge of honor. Focus on progress, not pain.
Myth #4: You Have to Look a Certain Way to Be “Fit”
Reality: Fitness doesn’t have a size, weight, or aesthetic.
We’ve all seen the magazine covers and social media influencers with “ideal” bodies. But real fitness comes in all shapes and sizes. A strong, capable, resilient body is not always the leanest one. Celebrate what your body can do, not just how it looks.
Myth #5: If You Miss a Few Days, You Might as Well Quit
Reality: Progress isn’t linear—and missing a day (or a week) is normal.
Life happens. You’ll get busy. You’ll get sick. You’ll lose motivation. But skipping a few workouts doesn’t erase your hard work. What matters most is that you start again. Every. Single. Time.