If you’ve spent any time on fitness TikTok, you’ve probably been told to drink raw eggs, run on an empty stomach, and avoid carbs like they’re villains in an action movie. Trainers everywhere are collectively facepalming.
So let’s fix it. Here are five of the most common fitness myths that certified trainers want you to stop believing. Your body will thank you, and so will your common sense.
Myth #1: You Need to Work Out Every Day
Actually, no. You don’t need to train seven days a week to see results. You’re not a Marvel character, and your muscles need recovery time just like your brain needs coffee.
Trainer tip: Take a rest day. Stretch, walk, or watch a fitness documentary while eating something that isn’t a protein bar.
Myth #2: Lifting Weights Makes You Bulky
Unless you’re eating like a linebacker and lifting heavy six days a week, you’re not going to “accidentally” bulk up. Strength training shapes your body, helps your joints, and makes you feel like a superhero without the cape.
Trainer tip: Pick up the weights. You’ll look toned, confident, and capable of opening any jar on Earth.
Myth #3: You Can Out-Exercise a Bad Diet
Sorry, but no amount of burpees can cancel out a weekend of pizza and energy drinks. Food fuels your progress. If you eat garbage, you’ll train like garbage.
Trainer tip: Think of food like gas for your car. You wouldn’t fill up a Ferrari with soda, so don’t do it to your body.
Myth #4: More Time in the Gym Means Better Results
You don’t need to move into your local gym. Two hours of half-effort scrolling between sets doesn’t beat forty minutes of focused training.
Trainer tip: It’s not about time. It’s about effort. Work hard, then go home and eat something with protein.
Myth #5: Cardio Is the Only Way to Lose Weight
If endless running was the secret to fat loss, marathoners would all be bodybuilders. Cardio helps, but muscle burns calories all day long. That means strength training is your best friend.
Trainer tip: Mix it up. Do cardio, lift weights, walk your dog, dance in your kitchen. Just move your body in ways that don’t make you miserable.
Final Thoughts
You don’t need a fancy plan, mystery supplements, or to “activate” your muscles with a ritualistic pre-workout dance. You just need consistency, recovery, and maybe a trainer who actually knows what they’re doing.
If you want fitness advice based on real science and real certifications, not influencer energy drinks, check out the trainers on Verified Fit.