5 Women’s Fitness Myths You Shouldn’t Believe Anymore

When it comes to women’s fitness, myths and misconceptions are everywhere, often leading to confusion and frustration. These outdated beliefs can hinder progress and keep you from reaching your fitness goals.

It’s time to set the record straight! As a fitness expert and certified personal trainer with decades of experience, Chris Freytag has heard it all—and she’s here to set the record straight.

Here, Chris reveals her top five women’s fitness myths and why you shouldn’t believe them. 

Myth #1: Spot Reduction Works

Spot reduction is the idea of choosing one area of your body to lose fat. Unfortunately, that’s not how it works! 

When you lose weight and lose fat, it uniformly comes off all over your body. You can’t just pick one area to lose fat.

That said, as you lose fat, you can spot sculpt while gaining muscle. So, if you want a bigger bicep, pick up a heavier weight and do bicep curls! If you want toned shoulders, do shoulder exercises.

The bottom line? “You need to shed the padding to see the inner workings of your muscles,” says Chris.

Myth #2: Cardio is the Best Way to Lose Fat

Cardio is fantastic for heart health, mental health, and so much more. But the secret to aging gracefully, losing fat, and maintaining your metabolism is strength training.

As we age, we lose muscle. If we are not actively replacing it, we lose about half a pound to a pound of muscle a year, starting around the age of 35. The key to restoring muscle is strength training.

If you are over the age of 40 and are not strength training, it’s time to start! More muscle leads to a better metabolism. 

If you’re new to strength training, you can start with Chris’s favorite strength training moves for women over 50.

Myth #3: The More Exercise, the Better

The more exercise, the better? Not so much. Overtraining can lead to injury, fatigue, and other health issues. The key is to listen to your body.

As we age, things change. Rest and recovery become key to keeping our bodies healthy. Incorporating mobility training and stretching is a great way to stay active without pushing too hard.

Whether it’s a cardio workout, using a walking pad during your workday, or a daily yoga practice, find a level of activity that challenges you but feels comfortable and healthy.

Don’t feel pressured to overdo it!

Myth #4: Menopausal Weight Gain is Inevitable

If you are in perimenopause or post-menopause, weight gain is not inevitable. It’s a myth that there’s nothing you can do about it!

Your hormones may be changing, but you are in charge of how it affects your body. How you move and what you eat makes all the difference.

It’s important to stay active and avoid processed foods, chemicals, and unhealthy options that cause low energy and increase cellular inflammation.

Focus on the best foods for menopause symptoms, and move your body more to avoid menopause weight gain.

Myth #5: Strength Training Will Bulk You Up

Are you hesitant to lift weights because you think you’ll bulk up too much? It’s one of the most common myths out there!

The good news? You don’t need to worry about bulking up. If you’re just getting started, 5-pound weights are perfect. Don’t hurt yourself, but gradually work your way up to 10, 12, or 15-pound weights.

Be consistent, and focus on building muscle. And remember, a pound of muscle and a pound of fat weigh the same—but think of a pound of muscle like a piece of meat. It’s small, compact, and dense. Think of a pound of fat like cotton candy—it contains a lot of air and takes up more space.

So, the more muscle you have, the more you may actually shrink your body!

“As a fitness expert, I want women to understand how their body works so they can live their best lives,” says Chris. “Knowledge is power, and unfortunately, there are so many flawed messages in the media. I love debunking these common women’s fitness myths and hope you can make the best strategic choices for your health and well-being.”

It’s never too late to start making impactful lifestyle changes for your future!

• Category: Fitness, Health