In the world of health and fitness, it’s easy to get swept up in the latest trends, advice, or locker room chatter. Whether you’re a seasoned gym-goer or a beginner just stepping into your fitness journey, you’ve likely encountered conflicting information about what works and what doesn’t. It’s time to set the record straight.
At Adventure Fitness Athletic Club (AFAC) in Thornton, Colorado, we believe that fitness should be empowering, not confusing. That’s why we’re tackling some of the most common workout myths head-on. If you’ve ever second-guessed your routine because of something you overheard at the gym, this blog is for you.
Have You Ever Heard These Workout Myths at the Gym?
Fitness myths tend to spread like wildfire — through casual conversations, outdated gym posters, social media influencers, or even well-meaning friends. Many of these myths come from misunderstanding science or clinging to outdated studies. Some sound plausible, while others are clearly too good (or too scary) to be true. But no matter how they start, these misconceptions can hold you back from achieving your goals.
Understanding the facts behind the fiction is key to making the most of your workouts. Let’s unravel the truth behind some of the most popular gym myths.
Heavy Weights Will Make Me Bulky
This is one of the most persistent gym myths, especially among women. The idea that lifting heavy weights will automatically turn you into a bulky bodybuilder is simply not rooted in reality.
Women typically do not produce enough testosterone, a key hormone involved in muscle hypertrophy, to “bulk up” easily. Achieving that level of muscle mass requires an intense, specialized regimen of weightlifting, strict dieting, and often supplementation. In fact, strength training helps build lean muscle, which boosts your metabolism and enhances muscle tone without adding bulk. Lifting heavy can help you achieve a strong, sculpted look, not the hulk-like figure many fear.
Just Do Cardio for Weight Loss
While cardio is great for burning calories and improving heart health, it’s not the magic bullet for weight loss. Relying solely on cardio can actually slow progress if strength training is left out of the equation.
Weight training builds muscle mass, and muscle burns more calories at rest than fat does. When you combine strength training with cardio, your body becomes a calorie-burning machine even when you’re not working out. The most effective programs balance both elements, helping you lose fat and increase strength for long-term success.
Stretching Helps Me Prevent Injuries
Stretching has its place in a fitness routine, but not necessarily for injury prevention. Traditional static stretching, like holding a hamstring stretch for 30 seconds, hasn’t been proven to prevent workout-related injuries.
What really matters for injury prevention is proper form, adequate warm-up, and progressive training. Dynamic stretches — like leg swings, arm circles, or walking lunges — are more effective pre-workout as they mimic movements you’ll use during exercise. They help prepare your body for activity, but ultimately, it’s your technique and awareness that will protect you from injury.
I Worked Out Today, So I Can Eat Whatever I Want
It’s tempting to justify that extra slice of pizza because you hit the gym, but unfortunately, exercise doesn’t cancel out poor eating habits. If your goal is weight loss or muscle gain, nutrition and calorie control plays just as important a role, if not more, than your workout.
Think of food as fuel. Your body needs a balanced mix of protein, carbohydrates, and healthy fats to recover, repair, and grow stronger. Overeating, or consistently eating unhealthy food, can negate the hard work you’re putting in at the gym. Mindful eating helps maximize your results and keeps your body functioning at its best.
If I’m Not Sweating, I’m Not Working Hard Enough
Sweat is your body’s way of cooling itself, not a direct measure of workout intensity. Many factors influence how much you sweat, including temperature, humidity, hydration levels, and genetics.
A better way to measure workout intensity is by tracking your heart rate and breathing. Aim for your target heart rate zone, typically 50% to 85% of your maximum heart rate, which is roughly 220 minus your age. For example, if you’re 40, your target range is about 90 to 153 beats per minute. Use a fitness tracker or manually check your pulse to ensure you’re hitting your goals.
You Can Target Certain Areas to Lose Weight
“Spot reduction” is a myth that refuses to die. While doing crunches can strengthen your core and squats can tone your legs, these exercises won’t necessarily reduce fat in those specific areas.
Your body decides where fat comes off first based on genetics, hormones, and other factors you can’t control. The key is to create a consistent calorie deficit — burning more calories than you consume — which will result in overall fat loss. Over time, you’ll see reductions in stubborn areas too, especially when combined with full-body workouts and good nutrition.
Cardio Is Killing Your Muscle Gains
Some gymgoers avoid cardio like the plague, fearing it will sabotage their strength training efforts. But for most people, this concern is overblown.
A large review of 43 trials found that incorporating aerobic exercise alongside strength training didn’t hinder muscle size or strength gains. However, there are exceptions. Powerlifters and bodybuilders might see diminished explosive strength if they overdo cardio, especially when it’s performed right before lifting.
The takeaway? Moderate cardio, like jogging, cycling, or interval training a few times per week, is perfectly fine for most. If your primary goal is muscle growth, prioritize strength training first in your session or alternate cardio and lifting days.
No Pain, No Gain
It’s time to retire this dangerous slogan. Discomfort during a workout, like burning muscles or fatigue, is normal. But sharp or persistent pain is not.
Pain is your body’s warning system. Ignoring it can lead to strains, sprains, or more severe injuries. Learn to distinguish between challenge and harm. Pushing your limits is great, but only if you’re doing so safely.
Ab Workouts Will Give Me a Six-Pack
Yes, planks, crunches, and leg raises will strengthen your core muscles. But visible abs have more to do with body fat than any number of sit-ups.
To see abdominal definition, men typically need to reduce body fat to 10–12%, and women to about 11–13%. This requires a combination of rigorous exercise, cardiovascular training, and most importantly, a strict and consistent diet. Building core strength is beneficial for posture and stability, but don’t expect those six-pack abs to appear overnight without a full-body approach.
Cardio Machines Show Your Calories Burned with 100% Accuracy
While cardio machines provide helpful estimates, don’t take those calorie readouts as gospel. They typically calculate based on general assumptions and may only use one or two variables like weight or age.
Variables like fitness level, muscle mass, intensity, and even stride length can throw off the number. Some machines overestimate calories burned by 15–30%. Instead of obsessing over the display, focus on how you feel, your workout consistency, and your long-term progress.
If the Number on the Scale Isn’t Going Down, I’m Not Losing Fat
The scale can be a helpful tool, but it doesn’t tell the whole story. Weight fluctuates daily due to water retention, meal timing, and other factors.
More importantly, when you start strength training, you may gain muscle while losing fat. Muscle is denser than fat, so your weight might stay the same or even increase, but your body composition is improving. To track real progress, take body measurements, progress photos, or use tools like the InBody 770 analyzer at AFAC gym to get a full picture of fat-to-muscle ratio.
Myth-Busting Your Way to Better Results at AFAC Gym
At AFAC, we’re passionate about helping you cut through the clutter and get real results. Don’t let outdated or misleading information derail your progress. When you rely on science-backed training, smart nutrition, and a sustainable routine, you set yourself up for long-term success.
Whether you’re trying to lose weight, build muscle, improve your endurance, or simply stay active, our team is here to support your goals with expert advice and personalized fitness plans. Remember: You don’t need to chase trends or follow myths — you just need consistency, education, and the right support.
Let’s train smarter together. We hope you’ll visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.
To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, personal trainers, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
