Thanks for scanning and helping us debunk these pesky gym myths! Click on the card below that represents the myth you are investigating for more information and further readings.
Myths
MYTH: BMI and Weight Are Good Indicators of Health
FACT: BMI has nothing to do with health.
Body Mass Index (BMI) was never meant to measure individual health—it was created in the 1800s by a Belgian astronomer and mathematician who wanted to identify the most average-sized Belgian man.
Despite its outdated origins, BMI is still widely used in healthcare as a sign of cardiovascular disease (CVD) risk, even though it fails to measure any indicators of CVD risk, such as high blood pressure, physical inactivity, or high cholesterol. It also doesn’t account for muscle mass or distribution of adipose tissue, and it ignores age, sex, and racial and ethnic differences.
For example, according to BMI, Arnold Schwarzenegger and the Rock would be classified as obese. Additionally, Simone Biles and Will Ferrell share the same BMI, despite their vastly different body types.
Furthermore, research has shown that individuals classified as obese with moderate aerobic fitness have a lower health risk than individuals with BMI in the “healthy weight” range who have low aerobic fitness.
Further reading:
MYTH: Light Weights and High Repetitions Are for “Toning” Your Body
FACT: You can’t actually “tone” a muscle.
Muscles don’t get firmer or tighter—they either grow (hypertrophy) or shrink (atrophy). What people usually mean by “toning” is building lean muscle mass while reducing body fat. The word “tone” actually comes from muscle tonicity, which describes a muscle’s resistance to passive stretch, not its appearance. The idea of “toning” was largely created as a marketing tactic to make strength training sound less intimidating, especially to women or anyone worried about “bulking up.”
Lifting lighter weights for higher repetitions is great for improving muscular endurance—helpful for activities like hiking or climbing that require sustained effort. Lifting heavier weights for fewer reps builds strength, which makes everyday tasks like carrying groceries or moving furniture easier. The key takeaway? Both styles of training have benefits—but neither one magically “tones” your muscles.
MYTH: Spot Reduction
FACT: You can’t burn fat from one specific area of your body.
Spot reduction—or the idea that doing exercises for a certain body part will burn fat in that area—is a myth. Fat loss and muscle gain are two different processes. Doing endless crunches might strengthen your abs, but it won’t necessarily reduce belly fat. That’s because fat loss is systemic, meaning your body decides where to use stored energy—not you.
Here’s the truth: body fat is stored energy, and having it isn’t inherently bad. For example, bodies adapted for pregnancy naturally store more energy to support that process. Genetics also play a big role—up to 60% of where and how you store fat is determined by your DNA. While targeted exercises can increase muscle strength and size in specific areas, they don’t directly affect the fat above those muscles.
Instead of focusing on changing certain “problem areas,” focus on overall movement, strength, and health. Your body does a lot for you, and it’s the only one you have, so be sure to take care of it.
MYTH: Lifting Weights Makes You Bulky
FACT: Lifting weights makes you stronger.
Building noticeable muscle size is actually very difficult and requires a combination of progressive training, high volume, and specific nutrition. Simply lifting weights won’t make you “bulk up.” Also, strength and size are not the same thing—strength training improves how efficiently your muscles work, increases endurance, and enhances force output, none of which depend on muscle size alone.
And, let’s talk about the word “bulky.” It’s often used to suggest that having visible muscle makes someone take up too much space—but that’s not a bad thing! Muscles are for everyone, not just men, and it’s perfectly valid to look strong and be strong. There’s nothing wrong with having a body that reflects your hard work in the gym.
The idea that “toned” is good and “bulky” is bad is a false dichotomy—both terms describe building muscle. Strength training is about empowering your body, improving your health, and embracing the space you take up.
MYTH: No Pain, No Gain
FACT: Pain is not proof of progress—it’s a warning sign.
The phrase “no pain, no gain” has been around for decades, but it’s misleading and potentially harmful.
Soreness after a workout is your body’s natural response to new or intense training, signaling that your muscles need time to recover. This type of soreness, known as DOMS (Delayed Onset Muscle Soreness), is more common after eccentric loading—like lowering a weight slowly—and it doesn’t mean your workout was more effective.
Pain, especially around a joint, is not normal and can indicate tissue damage or overuse injuries caused by insufficient recovery. Sudden, sharp, or persistent pain should never be ignored—it’s your body’s way of saying something is wrong.
Progress in fitness comes from consistency, smart programming, and recovery—not from pushing through pain. Listen to your body: soreness can happen, but pain should never be part of the plan.
Further Reading:
MYTH: Lifting weights makes you bulky