The quest for a stronger, healthier version of yourself is great, but for some men, that quest is filled with misinformation. Well, in the age of AI-overview, it sure is difficult to know what to believe and what to ignore. Add on that the gym locker room, which is a ground for bro science, meaning, unsubstantiated tips that are transferred from one weightlifter to another. These fitness myths, in turn, tend to hinder progress, cause injury, and even discourage you from achieving your objectives.
In an exclsuive interaction with the editorial team of Onlymyhealth, Akshit Khatri, Sports Officer, Sharda University - Noida, highlighted that it's time to cut through the fiction. He explained to us the fitness myths men should stop believing today. Read ahead to find out.
Fitness Myths Men Need to Stop Believing Today
Here are five fitness myths men need to stop believing today, according to industry experts:
Myth 1: More is Always Better
Khatri noted that the notion that you have to be at the gym for two hours a day, six days a week, is a recipe for overtraining and burnout. “Your muscles do not grow when you are lifting; they grow when you are recovering,” he shared.
The Fact: 45-60 minute high-intensity, well-timed workouts are extremely effective. Quality over quantity is the rule. Rest is as important as the workout. Too much training will result in reduced performance, injury, and a weakened immune system. A balanced program of rest days leads to lasting improvement.
Myth 2: You Have to Do Endless Cardio to Lose Fat
Although cardio is critical for heart health, most men wrongly assume the only way to lose weight is to trudge on the treadmill for hours. They avoid weight training for fear of bulking up and opt for the gradual burn of a long jog.
The Fact: Resistance training is a fat-burning powerhouse. Gaining muscle mass raises your Basal Metabolic Rate (BMR), or your resting metabolism. “That is, your body burns calories faster at rest. In fact, muscle weighs more than fat and burns more calories per kilogram,” Khatri added. Adding strength training to some cardiovascular work is the most efficient and effective way to create a lean, muscular physique.
Myth 3: No Pain, No Gain
The timeless truism of no pain, no gain might sound motivational in a cinematic montage, but in reality it is hazardous. Forcing through stinging pain is not strength; it's evidence you're on the express train to harm.
The Fact: Being able to distinguish between muscle soreness (good) and joint or stinging pain (bad) makes all the difference. Muscle soreness, or DOMS (Delayed Onset Muscle Soreness), is a natural response to micro-tears in your muscle fibres that heal and grow back stronger. Sharp, sudden pain or persistent discomfort in your joints is a warning sign from your body to stop. Listen to it. Ignoring these signals can lead to serious, long-term injuries that will sideline your fitness journey indefinitely.
Myth 4: Supplements Are the Secret to Getting Stronger
“When one steps into any sports supplement shop, they would be met with a dizzying variety of products claiming to help you realise your full potential, but they are no miracle,” Khatri noted. Pre-workouts, BCAAs, and fat burners are all touted with powerful marketing and speaking directly to men's need for instant results.
The Fact: Supplements are precisely what they're named: supplemental. They're intended to add to a sound diet, regular training, and good sleeping habits. “A protein shake isn't a bullet. For the overwhelming majority of individuals, a well-balanced diet with a high content of protein, carbs, and good fats is more than sufficient to support muscle building. Put your money towards whole foods and a solid night's sleep instead,” he recommended.
Myth 5: Isolating a Muscle Group is Better Than Compound Lifts
Most men waste their time at the gym doing isolation exercises such as bicep curls and tricep extensions under the illusion that they're the best means of adding size to individual areas. They usually forget compound exercises that hit multiple muscle groups simultaneously.
The Fact: Compound lifts such as squats, deadlifts, bench presses, and overhead presses are the most effective method of developing general strength and muscle mass. These exercises lead to a higher hormonal reaction and consume more calories than their isolation counterparts. Although isolation exercises do have a role to play for selecting weaknesses or for bodybuilding, a program constructed around compound movements will yield much better results in the areas of strength, size, and functional fitness.
Shedding these outdated beliefs is the first step toward a more effective and enjoyable fitness journey. Concentrate on intelligent training, nutritious eating, and sufficient rest. You will discover that your road to a stronger, healthier you is founded on fact, not fiction.
FAQ
3. Do I have to count my macros (protein, carbohydrates, fats)?
For newbies, just eating a balanced diet with adequate protein is usually sufficient. As you become more experienced, counting macros can allow you to tweak your nutrition for certain goals, but it's not necessary for overall health and fitness.2. What's the best way to lose stubborn belly fat?
There's no single exercise or spot reduction technique. The most effective way to lose belly fat is through a combination of a calorie-deficient diet, regular strength training, and moderate cardio.1. How frequently should I weightlift to achieve results?
Most men can see significant results by lifting weights three to four times per week, allowing for rest days in between to promote muscle recovery and growth.
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We work with experts and keep a close eye on the latest in health and wellness. Whenever there is a new research or helpful information, we update our articles with accurate and useful advice.
Current Version
Sep 25, 2025 18:46 IST
Published By : Tanya Srivastava