Common Misconceptions about Exercise


Whilst it is common knowledge that exercise is key for a healthy lifestyle, there are still lots of myths and misconceptions about exercise which have the potential to derail your progress. This article will present some of the most common misconceptions about exercise! 

Fat Spot Reduction

A common misconception for people trying to lose weight, the myth of spot reduction suggests you can target fat loss in specific areas. People will therefore train specific areas of their body such as their legs or stomach in order to target fat loss in those areas. In reality, fat loss cannot be spot reduced; being in a calorie deficit over a period of time will ultimately lead to fat loss, but you cannot choose where your body loses fat from first. However, it is important to note that training a specific area of your body will burn calories, and so contribute to overall fat loss through aiding you to achieve a calorie deficit.

No Pain, No Gain

Contrary to the popular belief, pain is not a prerequisite or signal for progress. It is not necessary to push your body to its limits every day, doing so may actually be detrimental to your progress by potentially causing injury through breakdown of form whilst you train. Pushing beyond the limits too often may also contribute to a lowering in immunity causing you to become sick, which in turn leads you to take time off training. The greatest precursor to success with your exercise and fitness journey is consistency and gradual progression for sustainable results.

Daily Workouts

The idea of working out every day is not always beneficial. Especially if you have just begun your fitness routine, ensuring that you get enough rest and recovery is integral to muscle growth and overall wellbeing. Whilst it is also perfectly acceptable to train every day, it is not necessary for progress. You should design a balanced routine depending on your experience that includes adequate time for your body to heal and get ready for your next session.

Extreme Soreness

Feeling extremely sore after a workout doesn’t necessarily equate to progress. Whilst being sore is not necessarily a terrible thing, it may also be a signal that you are not doing enough to recover. If you are extremely sore the day after your workout, you should take a look at your diet to ensure you are taking in enough calories, macronutrients and micronutrients. You may also want to ensure that your sleep schedule is optimised, that you are getting enough high quality sleep. You may also want to train less, ensuring that you have adequate recovery time between sessions.

Fasted Training is Best

One thing that you may see a lot of people doing is fasted cardio or weight training in the morning, with people reporting benefits for weight loss with this method. It is important to know that proper pre workout nutrition is essential for optimal performance and results. You should always fuel your body adequately to maximise the benefits of your exercise routine.


This article has presented some of the most common myths and misconceptions around exercise. You may see many of these misconceptions floating around the internet; if you have questions about your training, you may want to consider hiring a personal trainer. Our Level 3 Personal Trainer Course dispels many of these myths, only teaching the best methods in exercise to achieve results.