When it comes to fitness (even in the Twin Cities area), advice is everywhere—from gym instructors to social media influencers. But how much of it is actually backed by science? As research evolves, many long-held fitness beliefs have been proven outdated, yet they persist and influence how people train.
If you’re still stretching before workouts, aiming for 10,000 steps a day, or relying solely on walking to stay fit as you age, it might be time to rethink your routine. Here’s a closer look at the most common fitness myths—and what experts say you should do instead.
Myth 1: You Should Stretch Before You Work Out
For decades, stretching before exercise was seen as the gold standard for warming up. However, recent research has turned this idea on its head.
Why It’s Wrong:
Holding stretches for more than 90 seconds can temporarily weaken muscles, reducing their strength and performance. Instead of priming your body for activity, you may be increasing your risk of injury.
What to Do Instead:
Swap static stretching for dynamic warm-ups like lunges, arm circles, and leg swings. These active movements get your blood flowing, loosen up muscles, and prepare your body for more intense activity. Save static stretching for post-workout recovery or even before bed to aid muscle relaxation.
Myth 2: You Need Heavy Weights to Build Muscle
Many gym-goers believe that heavy weights are the only way to gain muscle, but science says otherwise.
Why It’s Wrong:
Studies show that lifting lighter weights for higher repetitions can be just as effective as lifting heavy weights with fewer reps. The key is working the muscles to fatigue, not the weight itself.
What to Do Instead:
Choose a weight that challenges you by the final repetitions, whether it’s 8-12 reps with heavy weights or 25-30 reps with lighter weights. Focus on maintaining proper form, and don’t worry about “bulking up”—significant muscle growth requires intense, intentional effort over time.
Myth 3: Running Destroys Your Knees
This myth keeps many people from running, but it’s time to put it to rest.
Why It’s Wrong:
Research shows that running doesn’t cause knee osteoarthritis and may even protect your joints by promoting regeneration. The real risk lies in poor training practices, such as increasing mileage too quickly or neglecting strength training.
What to Do Instead:
Follow the “10 percent rule”—increase mileage by no more than 10% per week. Pay attention to any pain and address it early by consulting a physical therapist or sports medicine specialist. Strengthen surrounding muscles, like quads and glutes, to support joint health.
Myth 4: Walking Is Enough to Stay Fit as You Age
Walking is a great, low-impact activity, but relying solely on it can leave gaps in your fitness routine.
Why It’s Wrong:
While walking improves cardiovascular health, it doesn’t address muscle loss, which begins in your 30s. Over time, losing muscle mass affects strength, balance, and independence.
What to Do Instead:
Add strength training at least twice a week, focusing on compound movements like squats, lunges, and push-ups. These exercises help preserve muscle and bone density, keeping you strong and agile as you age.
Myth 5: Modifications Are Only for Beginners
Some people view modified exercises, such as knee push-ups, as signs of weakness or inexperience. This mindset can lead to poor form and injury.
Why It’s Wrong:
Exercise modifications are tools to help you build strength safely. Even experienced athletes modify workouts to accommodate fatigue, soreness, or injury.
What to Do Instead:
Embrace modifications when needed. They allow you to maintain proper form and avoid injuries, ensuring sustainable progress. Listen to your body and adapt as necessary.
Myth 6: Runners and Cyclists Don’t Need Lower-Body Strength Training
Endurance athletes often assume that running and cycling provide enough leg strength, but this isn’t the case.
Why It’s Wrong:
Repetitive motion strengthens muscles used in those activities but doesn’t build the broader strength needed for injury prevention and performance.
What to Do Instead:
Incorporate lower-body strength exercises, like squats, lunges, and glute bridges, into your routine. Strength training improves bone density, stability, and power, making you a stronger and more resilient runner or cyclist.
Myth 7: You Need 10,000 Steps a Day to Be Healthy
This widely accepted benchmark originated from marketing, not science.
Why It’s Wrong:
Research suggests the health benefits of walking plateau around 7,500 steps per day. In fact, even as few as 4,000 steps daily can significantly reduce the risk of premature death.
What to Do Instead:
Focus on movement quality rather than step counts. Incorporate walks, strength training, and flexibility exercises into your routine, aiming for variety over arbitrary numbers.
Myth 8: Ice Baths Are Essential for Recovery
Cold plunges are often marketed as the ultimate recovery tool, but they may not be as effective as believed.
Why It’s Wrong:
While ice baths reduce inflammation, not all inflammation is bad. Your muscles need inflammation to repair and grow after a workout. Suppressing it too soon can hinder recovery and progress.
What to Do Instead:
Use ice baths strategically, such as after intense competitions or injuries—not after every workout. For general recovery, try alternatives like saunas or light movement to promote blood flow.
Final Thoughts
Fitness myths can derail your progress and even lead to injury if followed blindly. The next time you hear advice that sounds too good—or too rigid—to be true, take a step back and consult the latest research.
Whether you’re training for a marathon, maintaining strength as you age, or just looking to stay active, the key is to balance science-backed practices with personal preferences. Remember, fitness is not one-size-fits-all—what works for one person might not work for another.
Stay curious, stay informed, and most importantly, stay consistent. Your Twin Cities fitness journey should be built on facts, not fads.
