10 Fitness Myths We’re Officially Busting

If you’ve ever felt confused, frustrated, or straight-up discouraged by fitness advice online… you’re not alone. There’s a LOT of noise out there — especially for women and moms — and much of it is rooted in outdated myths that do more harm than good.

Let’s clear the air. Here are 10 common fitness myths we’re officially busting so you can move forward with confidence, clarity, and way less pressure.

1. Lifting ≠ Bulky

This might be the most common myth of all. Lifting weights does not automatically make women bulky. Building significant muscle mass requires very specific training, nutrition, and often years of consistency.

What lifting does do? It helps you feel strong, capable, confident, and toned — not “big.”

2. You Don’t Need to Sweat to Get Results

Sweat is not a measure of success. It’s just your body cooling itself down.

You can:

• Build strength

• Improve endurance

• Support fat loss

…without dripping in sweat. Consistency and proper programming matter far more than how soaked your shirt gets.

3. Soreness Is Not the Goal

Being sore doesn’t mean you had a “good” workout — and not being sore doesn’t mean it didn’t work.

Progress comes from:

• Showing up consistently

• Challenging your body appropriately

• Recovering well

Not from being unable to walk the next day.

4. Squats Won’t Ruin Your Knees (When Done Properly)

When performed correctly, squats actually strengthen the muscles that support your knees.

Strong glutes, quads, and hamstrings = better knee health.Poor form and improper loading are the real issues — not the movement itself.

5. Women Should Lift Heavy Too

Heavy is relative — and incredibly empowering.

Lifting challenging weights helps:

• Build bone density

• Support metabolism

• Improve functional strength

You don’t need to stick to tiny dumbbells to be “safe.” Your body is capable of more than you think.

6. Core Work Won’t Reveal Abs — Nutrition Will

Crunches alone won’t uncover abs.

Visible muscle definition depends largely on:

• Overall nutrition

• Body fat levels

• Consistent strength training

Core work strengthens your midsection (which is still important!), but food plays a major role in what you see.

7. You Don’t Need a Detox — You Need Protein

Your liver and kidneys already detox your body — they’re very good at their job.

Instead of cleanses and teas, focus on:

• Adequate protein

• Whole foods

• Hydration

Protein supports muscle, hormones, metabolism, and recovery — things your body actually needs.

8. You Can’t “Spot Reduce” Fat

Doing a million ab exercises won’t magically burn belly fat.

Fat loss happens systemically, not locally. You lose fat where your body decides — based on genetics, hormones, and lifestyle.

Strength training and balanced nutrition are your best tools here.

9. The Scale Is Not the Best Progress Tracker

The scale only tells one tiny part of the story.

Better indicators of progress:

• Strength gains

• Energy levels

• How your clothes fit

• Improved habits and consistency

Weight can fluctuate daily — progress doesn’t disappear overnight.

10. Strong Is Feminine

Let’s say this louder for the women in the back.

Strength is:

• Confidence

• Capability

• Resilience

Strong women aren’t “too much.” They’re powerful. And that is absolutely feminine.

The Bottom Line

Fitness doesn’t need to be extreme, punishing, or confusing to be effective. When you let go of these myths, you make room for a healthier, more sustainable approach — one that actually fits your life.

Strong, supported, informed moms change everything.