Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others claim strength training is king. So, how do you separate fact from fiction? In this guide, we are debunking common fitness myths, the 5 that I have heard most often over my tenure as a personal trainer and fitness enthusiast—and show you what science (and real-life results) say actually works.

Myth #1: Lifting Weights Will Make You Bulky

This is one of the most persistent myths—especially among women. The idea that picking up weights will automatically make you bulky is outdated and misleading. Dare I say, this myth is actually bad for your health. Lifting weights has been shown to help all populations as they age, reducing the risk of falls/injury, preserving independence and mobility, and helping cognitive function.

The truth? For the average exerciser, strength training helps you build lean muscle, boost your metabolism, and improve body composition. Unless you’re consuming a calorie surplus and following a bodybuilding program, “bulking up” won’t happen accidentally. Improving your body composition with increased lean muscle mass has a large number of positive health impacts like improved weight management and reduced risk of chronic diseases.

Why Strength Training Works for Everyone:

  • Builds Lean Muscle: Muscle is denser than fat and gives the body a toned, sculpted appearance—not size.
  • Increases Resting Metabolism: More muscle = more calories burned at rest.
  • Improves Bone Density: Essential for preventing osteoporosis, especially in women over 30.
  • Boosts Longevity & Independence: Functional strength supports healthy aging and injury prevention.

What to Do Instead:

  • Incorporate progressive resistance training 2–4x/week.
  • Pair with mobility work and cardio for a well-rounded program.
  • Focus on fueling your body properly for recovery—not restricting food and don’t forget your protein!

Want to build your strength, but don’t know where to start? Check out my level 1 dumbbell program for a step-by-step program!

Myth #2: You Need Hours of Cardio to Lose Weight

Many believe the treadmill is the only path to weight loss. But cardio alone isn’t the key—and can even lead to muscle loss if overdone. The Mayo Clinic confirms that strength training and HIIT are more effective for long-term fat loss and metabolic health. And if you are one of the lucky ones in perimenopause or menopause I highly recommend listening to this podcast interview of Doctor Stacy Sims and then grab her book ROAR.

Why Relying on Cardio Alone Falls Short:

  • It may lead to muscle breakdown if not paired with resistance training.
  • It can increase hunger, making dietary control more difficult.
  • It plateaus quickly as your body adapts to the same movement.

What Works Instead:

  • Combine strength training 3–4x/week with shorter cardio sessions.
  • Add HIIT workouts 1–2x/week to spike heart rate and maximize calorie burn.
  • Focus on a nutrient-dense diet to support fat loss and recovery.

Join our Instagram community to learn how to combine cardio and strength for optimal results!

Myth #3: You Must Work Out Every Day to See Results

There’s a common belief that to see real progress, you need to “go hard” every single day. But the truth is, rest is not the enemy—overtraining is. While consistency is important, working out every day without strategic recovery can actually stall your progress and increase your risk of injury. Overtraining can lead to fatigue, poor sleep, irritability, and even a weakened immune system. Instead of pushing harder, what your body often needs is time to rebuild and restore.

Why Recovery Is Crucial:

  • Muscle Growth Happens at Rest: Exercise causes micro-tears in muscle fibers. These tears rebuild stronger during rest periods.
  • Prevents Burnout: Mentally and physically, pushing too hard for too long leads to loss of motivation and joy in movement.
  • Supports Hormonal Health: Rest helps regulate cortisol and growth hormone—key players in fat loss and muscle development.
  • Reduces Injury Risk: Without recovery, inflammation builds, and repetitive strain injuries can develop quickly.

What Works:

  • Train Smart, Not Just Hard: Aim for 3–5 focused, high-quality sessions per week that include strength, cardio, and mobility training.
  • Schedule Active Recovery Days: Incorporate light movement like walking, yoga, or foam rolling to promote circulation and reduce soreness.
  • Prioritize Sleep and Nutrition: These are two of the most overlooked recovery tools—both essential to muscle repair and energy restoration.
  • Use a Periodized Program: A balanced training plan alternates intensity levels and builds in rest strategically for optimal performance.

Learn how to optimize your recovery with our guide on How To Recover From Your Workouts.

Myth #4: You Can Target Fat Loss in Certain Areas

The truth is that doing crunches doesn’t burn belly fat, not in the way you want it to at least. Spot reduction is one of the most persistent fitness myths debunked by science. Isolated muscle exercises to try and burn fat in only that area is a lie, likely perpetuated by what we see. For example, the thought process could go like this, body builders have these incredible physiques and their training programs isolate muscles so that’s what I should do. However, their training program focusing on hypertrophy and their nutrition is key to their success and you need a clear program to achieve anything close to what they do.

Why Spot Reduction Doesn’t Work:

  • Fat loss occurs systemically, not locally.
  • Genetics, hormones, and age play a role in where your body holds fat.
  • Targeted exercises tone the muscles underneath—but you need fat loss for them to show.

What Works:

  • Follow a structured full-body training program that includes cardio and resistance training.
  • Maintain a moderate calorie deficit through diet and eat your protein!
  • Be consistent and patient—body recomposition takes time.

Myth #5: You Have to Eat Super Clean 100% of the Time

If you think achieving your goals means cutting out sugar, carbs, or never enjoying a night out—think again. Extreme clean eating can backfire, leading to burnout or binge eating and simply put it restrictive eating isn’t sustainable or necessary. According to the Mayo Clinic, labeling foods as “good” or “bad” can lead to anxiety around food, binge-restrict cycles, and even disordered eating habits. Instead, the healthiest and most effective diets are balanced, flexible, and satisfying.

Why Perfection is the Enemy of Progress:

  • Restriction often leads to cravings and guilt when “slip-ups” occur.
  • Your body thrives on consistency, not extremes.
  • Long-term health is about daily patterns, not occasional indulgences.

What Works:

  • Follow the 80/20 rule: Eat nutritious foods 80% of the time, and allow flexibility the other 20%.
  • Prioritize protein, fiber, and healthy fats at every meal.
  • Practice mindful eating, not rigid tracking or food shame.

Take Action: Get the Right Training & Support!

Now that you’ve seen common fitness myths debunked, it’s time to cut through the noise and focus on what actually works.

At Pure Fitness, we offer in-person and digital training programs designed to give you evidence-based workouts, recovery guidance, and long-term results. Whether you want to get stronger, lose fat, or simply feel more energized, we’re here to support your journey.

Stop spinning your wheels on fitness myths—start getting real results with Pure Fitness by using the form below to contact a trainer today!

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more

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How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through essential tips on how to maintain your golf fitness during the off-season and ensure that you’re prepared to hit the course in peak condition. (Maybe even better than last year.)

The Importance of Off-Season Golf Fitness

Golf may not seem as physically demanding as some sports, but maintaining strength, flexibility, and endurance is key for consistent performance. The off-season is the perfect opportunity to work on any physical weaknesses and improve your golf-specific fitness. There are three big areas we suggest you focus on: preparing your body for long hours on the course, improving your swing mechanics through exercise and coaching, and gaining strength. To be perfectly clear, those three areas are connected and can’t necessarily be separated if you want to maximize your results. And there are several key components you are going to need to include in your program to get your results.

Key Components of an Off-Season Golf Fitness Program

  1. Strength Training
    • Why It’s Important: Strong muscles are essential for driving the ball farther and controlling your swing. Core strength, in particular, helps stabilize your body during swings.
    • Exercises to Include: Focus on compound movements such as squats, deadlifts, lunges, and bench presses to build overall strength. Add golf-specific exercises like rotational medicine ball throws to mimic swing movements.
    • Training Frequency: Aim for 2-3 strength training sessions per week to maintain and build muscle without overtraining.
  1. Flexibility and Mobility Work
    • Why It’s Important: Flexibility in the hips, shoulders, and thoracic spine is key to achieving a full swing range of motion. Improving mobility can also help prevent injuries.
    • Exercises to Include: Yoga, dynamic stretching, and specific mobility exercises such as hip openers, shoulder stretches, and spinal rotations should be a regular part of your routine.
    • Suggested Routine: Incorporate at least 15-20 minutes of flexibility work daily, especially after workouts.
  1. Cardiovascular Fitness
    • Why It’s Important: Walking the golf course can cover several miles, so cardiovascular endurance is critical for maintaining energy throughout the round.
    • Exercises to Include: Incorporate low-impact cardio such as walking, cycling, or swimming. HIIT (High-Intensity Interval Training) can also help build stamina.
    • Cardio Frequency: 3-4 sessions per week of 30-45 minutes will help maintain cardiovascular health.
  1. Golf-Specific Drills
    • Why It’s Important: Just because you’re off the course doesn’t mean you can’t work on your game. Golf-specific drills will keep your swing mechanics sharp.
    • Drills to Try: Indoor putting practice, grip and swing drills with resistance bands, and shadow swinging (mimicking your swing without a ball) can all help maintain muscle memory.
    • Practice Frequency: Spend at least 10-15 minutes on golf-specific drills 3-4 times a week to stay connected to your game.

We also would suggest getting an evaluation to set a benchmark and some strong goals to work towards. As a leading resource for golf fitness and conditioning, TPI is our go to assessment tool. Contact us today to schedule an appointment!

Nutrition and Recovery

Proper nutrition and recovery are just as important as the workouts themselves. During the off-season focus on developing strong habits that you can rely on when on the course:

  • Balanced Diet: Ensure your meals are rich in lean proteins, healthy fats, and complex carbohydrates to support muscle repair and energy.
  • Hydration: Drinking plenty of water helps with muscle recovery and keeps your joints lubricated for better flexibility.
  • Rest: Aim for 7-9 hours of sleep each night to allow your body to recover from the stresses of workouts and maintain peak performance.

Suggested Routine for the Off-Season

  • Monday: Strength Training (Lower Body)
  • Tuesday: Cardiovascular Workout + Flexibility/Mobility
  • Wednesday: Golf-Specific Drills + Core Strength Training
  • Thursday: Rest or Light Activity (Walking, Yoga)
  • Friday: Strength Training (Upper Body)
  • Saturday: Cardiovascular Workout + Flexibility/Mobility
  • Sunday: Rest or Active Recovery (Stretching, Golf Practice)

We would recommend that you come to our facility and work with one of the PGA pros to understand exactly what you need to do. If you aren’t in the area, Golf Digest and PGA Tour also have some great resources to refer to.

Tools and Equipment for Golf Fitness at Home

If you don’t have access to a gym, here are some at-home tools that can help you stay fit:

  • Resistance Bands: Perfect for strength and flexibility training.
  • Medicine Ball: Great for rotational core exercises.
  • Foam Roller: Helps with recovery and maintaining flexibility.

Maintaining your golf fitness during the off-season doesn’t have to be difficult. With the right plan, you can strengthen your body, improve flexibility, and keep your swing sharp, so you’re ready when the new season begins. Stay committed to your fitness routine, and you’ll not only maintain your current skill level but improve your overall performance. Be sure to check back regularly for more golf fitness tips and workout routines! Subscribe to our newsletter to get the latest updates straight to your inbox.

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more

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Unlock Your Full Potential: The Bodyweight Workout Program

Unlock Your Full Potential: The Bodyweight Workout Program

Are you looking to transform your body, boost your fitness, and achieve your health goals without the need for expensive gym memberships or fancy equipment? Look no further! I have an amazing solution for you, my Bodyweight Workout Program.

In today’s fast-paced world, it can be easier to skip a workout than to show up. But your health should always be a priority, and staying fit doesn’t have to be complicated or costly. My Bodyweight Workout Program is here to help you take a step toward consistent workouts.

EFFECTIVE, AFFORDABLE, CONVENIENT

  1. Convenience and Accessibility: My Bodyweight Workout Program is tailored for individuals who value convenience. It eliminates the need to commute to a gym or invest in expensive fitness equipment. You can perform these workouts wherever you are, whenever it suits you, whether that’s at home, in your backyard, or even while traveling. No more excuses – your fitness journey is at your fingertips.
  2. Suitable for All Fitness Levels: Whether you’re a fitness enthusiast or just starting on your health and wellness journey, this program is designed to accommodate all fitness levels. Each workout intensity can be adjusted to match your current abilities, making it a fantastic choice for both beginners and advanced exercisers.
  3. Balanced Workouts: One size doesn’t fit all when it comes to fitness. I recognize this, which is why my Bodyweight Workout Program trains the entire body, focusing on creating strength and symmetry. The flexibility to pick your daily workout ensures you stay engaged and disciplined as you work towards your unique fitness goals.
  4. No Additional Equipment Required: Don’t have a set of weights, resistance bands, or exercise machines at home? No worries! My Bodyweight Workout Program relies exclusively on you. Ensuring that you can still achieve an effective and challenging workout without any extra equipment. These exercises were selected to improve your overall fitness, balance, and coordination using nothing but your own body.
  5. Expert Guidance and Support: I have meticulously designed this program to help you achieve your fitness goals. My 15 years experience as a personal trainer, degree is exercise science and dedication to fitness create the foundation for this workout routine. You’ll have access to my guidance and support throughout your journey, should you want it, ensuring that you’re never alone on your path to better health.

FREE TIP

Music is one of my top recommendations for someone struggling with workout consistency. There is actual data about the impact music can have on your workout and how you can use it to improve your performance. If you found me and my bodyweight workout program because you are in NEED of something new, consider changing up your music too.

GAME CHANGER, THE BODYWEIGHT WORKOUT PROGRAM

I made this Bodyweight Workout Program or anyone seeking a practical, affordable, and effective fitness routine. Because I believe that you don’t need to break the bank or spend hours at the gym to achieve your health goals. With this program, you can take control of your well-being on your own terms.

Invest in yourself today and embark on your journey towards a healthier, fitter, and happier you. Don’t miss out on the opportunity to make a positive change in your life – use the link below to visit my Etsy store and grab your Bodyweight Workout Program now. Your health is worth it!

Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more

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11 Quick Workouts for The Gym

11 Quick Workouts for The Gym

We are in full summer mode! Garage door is open, workouts are extra sweaty and we are spending as much time outside as we can. For us that means quicker and more intense workouts to save time and get the most out of our workout. Check out these 11 quick workouts for the gym, I hope you enjoy them!

Cheers,

Chellie

FREE WORKOUT VIDEO
FREE WORKOUT VIDEO
FREE WORKOUT VIDEO
FREE WORKOUT VIDEO
FREE WORKOUT VIDEO
FREE WORKOUT VIDEO
FREE WORKOUT VIDEO
FREE WORKOUT VIDEO
FREE WORKOUT VIDEO
FREE WORKOUT VIDEO
Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more
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One Month of Gym Workouts

One Month of Gym Workouts

One month of gym workouts with us three 🙂 . We love sharing our workouts and hearing how much you love them. Click each image to go to the workout video and workout with us!

Cheers,

Chellie

Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.