When I first started my fitness journey, I believed a lot of things that just weren’t true. Looking back, I wish someone had set me straight. To save you the trouble, here are the top 10 fitness myths I wish I knew when I started:

1. Being really big means being really strong

It’s easy to assume that the biggest guy in the gym is also the strongest. In reality, size and strength aren’t always directly correlated. Bodybuilders prioritize muscle hypertrophy (growth) over maximal strength, while powerlifters focus on lifting the heaviest weights possible. Just because someone looks huge doesn’t mean they can bench press a car.

What to focus on instead: Train according to your goals. If your goal is to build strength, focus on compound lifts and progressive overload rather than just muscle size.

2. Eat big to get big

You’ve probably heard this one before: “Eat big to get big!” While it’s true that eating in a calorie surplus supports muscle growth, it’s not as simple as stuffing your face with whatever you can find. Quality matters. Eating junk food will pack on fat rather than muscle.

What to focus on instead: Prioritize nutrient-dense whole foods and track your macros to ensure you’re gaining muscle without excessive fat.

3. Lifting weights builds functional strength

Not necessarily. While lifting weights does make you stronger, not all strength translates directly to real-world tasks. Functional strength is about being strong in ways that benefit daily life or sports performance, and it often involves multi-plane, full-body movements.

What to focus on instead: Incorporate functional exercises like farmer’s walks, kettlebell swings, and compound movements that mimic real-life actions.

4. Lifting weights increases performance

Building muscle doesn’t always equate to better athletic performance. Skills, agility, and endurance play significant roles depending on the sport. Focusing solely on lifting can leave you strong but lacking in other areas.

What to focus on instead: Balance your training by including cardio, mobility work, and sport-specific skills.

5. Increasing weight is the only way to achieve progressive overload

There are many ways to progressively overload your muscles, not just increasing the weight. You can add more reps, increase the number of sets, decrease rest times, or even focus on improving your form and range of motion.

What to focus on instead: Mix up your training variables to continue making progress without risking injury by constantly loading up the bar.

6. Supplements are necessary to make progress

Supplements can be useful, but they aren’t a magic solution. Protein powders, creatine, and pre-workouts can support your training, but they don’t replace a solid diet. Many beginners get caught up in the hype and forget the basics: nutrition, sleep, and consistency.

What to focus on instead: Nail down your diet and training first, and then consider supplements as an extra boost, not a foundation.

7. You have to go hard each workout

It’s tempting to think that you need to crush yourself every session, but this leads to burnout and potential injury. Rest and recovery are just as important as the workout itself. Pushing too hard too often can actually stall your progress.

What to focus on instead: Follow a well-structured program that includes rest days and deload weeks. Listen to your body and don’t be afraid to dial it back when needed.

8. There’s one correct way to perform lifts

Everyone’s body mechanics are different. What works for one person might not work for another. Trying to force your body into a specific form that doesn’t suit your structure can lead to injury. For example, not everyone can squat the same due to differing femur lengths.

What to focus on instead: Learn the fundamentals, but make adjustments based on your unique anatomy and mobility.

9. Weightlifting is the only type of training you need to do

While weightlifting is great for building muscle and strength, there are other training methods like skill training, mobility training, calisthenics, and endurance exercises your body needs in order to have a complete fitness. 

What to focus on instead: Incorporate a variety of resistance methods to target different muscle groups and keep your workouts balanced.

10. You have to follow workout programs exactly

Programs are guidelines, not gospel. Your body’s response, lifestyle, and recovery can vary. Sticking rigidly to a program even when it’s not working for you can hinder progress and add “mileage” to your body. Your workout program should help you feel more energetic throughout the day, so if it’s making you feel worse, you’re likely accruing mileage rather than strength.

What to focus on instead: Be flexible with your training. Adapt programs to fit your needs and listen to your body’s feedback.