One of the biggest barriers to starting a fitness journey is a lack of knowledge about what to do to see meaningful results and get the most out of a physical activity plan. Unfortunately, the abundance of fitness myths only adds to this challenge, making it increasingly difficult to sort through the overwhelming amount of misinformation available online. Understanding the science behind physical activity and its effect on our bodies can better help someone who is contemplating getting started with physical activity understand what they need to do and help them stay motivated to continue with a consistent routine for life.
It is possible to target fat loss: Fiction
It is possible to target muscle growth: Fact
Headlines often promise exercises that will “burn belly fat” or “lose arm flab,” which can sound very appealing. However, spot reduction, or the idea that fat can be lost from a specific area by exercising that body part, has not been proven to be effective. Studies have shown that performing specific exercises targeting one area of the body does not result in a loss of fat mass from that area. The body will pull from available fat stores anywhere when it needs it, not just the area being worked. For instance, doing sit ups will not guarantee a loss of belly fat, doing triceps extensions will not guarantee a loss of arm fat, and so on. This misconception also undermines the role and effect diet plays on our bodies and how much body fat we have.
What can be controlled is what part of the body is targeted to grow and define its muscle mass. Doing sit ups will build the muscles in the core making it stronger, and doing triceps extensions will build the triceps muscles. Having more developed muscles will help make the body part look more “toned” but fat loss takes time, so it may be a while before the muscle definition shows through.
You should only strength train if you want to look big and bulky: Fiction
You should strength train if you want to make activities of daily life easier: Fact
Strength training has so many numerous benefits to our overall health and wellbeing that the aesthetic aspect of it pales in comparison to the other benefits. Our muscles are used every day to perform activities of daily living. With stronger muscles, these activities become easier and easier to perform and can help us continue to perform them as we age. Losing muscle mass is a natural part of aging, but with consistent strength training, the rate at which muscle mass is lost can be slowed, therefore helping reduce the risk of osteoporosis and sarcopenia and increase of likelihood of remaining functionally independent even in old age.
In essence, strength training is more about improving our body’s ability to function with ease and less about looks. Consistency with strength training will have positive benefits for your aesthetic but it will not make you look like a body builder without additional factors, such as performance enhancing drugs. There are so many additional factors that determine how much muscle mass you will gain such as genetics, diet, hormones like testosterone, and age, that worrying about how you will look after strength training is an almost irrational fear.
I need to have access to a gym and fitness equipment in order to exercise: Fiction
I can work out anywhere with or without equipment: Fact
The beauty of being physically active is that you can be active from any location with a little bit of planning. Physical activity includes all movement of our bodies and there are countless activities that can be done at home with no equipment. Walking is always an option whether that is walking around the house, walking the dog outside, or marching in place from a seated position to help make the activity more accommodating. For strength, working against the weight of our own bodies for resistance to help us grow stronger is a convenient option. Think of body weight activities like push-ups, planks, squats. Simply going through the motion slowly and in a controlled manner will activate the same muscles with or without external weights.
The more you train, the more results you will see: Fiction
Rest and recovery are essential for building a well-rounded physical activity routine: Fact
The concept of diminishing returns applies to physical activity and to getting the most out of a routine. During recovery, muscles repair and grow, which is what makes them stronger over time. Without adequate rest, the body can only repair muscle tissue to its previous level, preventing strength gains and limiting the benefits of activity. Additionally, overtraining increases the risk of injury, as fatigue makes it harder to maintain proper form and control during exercise.
Sometimes less is more when it comes to physical activity. Aim to give around 80-100% effort in your activities. If you notice you are not able to do that towards the end of your workout, you may need to cut back on some of the activities or the time you are doing them. Planning to incorporate a rest day during your week or an “active” rest day, where you focus on unstructured movement or active hobbies, can be essential for allowing the body to recover and also preventing burnout.
Only cardio can help with weight loss: Fiction
Physical activity is one component of weight loss: Fact
All types of physical activity will help with weight loss goals. Essentially, to lose weight, you must burn more calories than you consume, and physical activity can help us burn more calories. However, it must be understood that when starting your strength training journey that muscle tissue weighs more than fat tissue, so you may see the number on the scale increase at first as you develop more muscle mass. You may still notice other changes in your body such as your clothes fitting loose before you see the number on the scale decrease. This is because your body is changing shape as it develops more muscle. Another wonderful benefit of increasing your muscle mass is that it can raise your metabolism. Repairing and rebuilding muscle tissue after a strength training workout takes a couple days all the while your body is working hard and burning calories to do so.
Weight loss takes time. You will not see visible changes right away with any fitness routine. The consistency of your program is what will lead to aesthetic changes down the road. Finally, keep in mind that physical activity is only one component of weight loss. Diet, stress levels, hormones, medications, and genetics all play a role in how easily someone is able to lose weight.
If I don’t feel sore after a workout, I did not work hard enough: Fiction
Soreness is not a good indicator of intensity level: Fact
Soreness should never be used as an indicator of intensity. To understand why, we need to understand what causes us to feel sore. Our muscles will feel sore usually after we try something new or work them in a way they have never been worked before. This means if you are exercising for the first time, it is more likely you will feel sore after doing activity at any intensity level even a low one, because your muscles and body are not accustomed to this type of movement. As you work to develop a consistent routine, your body adapts and you will likely not feel sore any longer even if you are upping the intensity of your workout. Your body and muscles are accustomed to the movement. Soreness is also a delayed sensation that you may not feel or notice until a day to two days after your workout. This will not help you in the moment gage the intensity of your exercises.
Instead, try using the talk test to gage the intensity of your activity. If you are able to talk but not sing during an exercise this would be considered a moderate intensity. If you are able to sing, then this would be considered a low intensity, and if you are not able to talk nor sing, this would be considered a high intensity.
Balance training is only for older adults: Fiction
Balance is important for any one regardless of age: Fact
Balance is something the body relies on every day, often without conscious awareness. Training balance can make activities of daily living easier and safer, while also helping reduce the risk of falls as we age. Although older adults, who face a higher risk of falling, can benefit greatly from balance training, improving balance is valuable at any age. Incorporating balance exercises can serve as a preventative strategy to maintain mobility, coordination, and confidence over time. Simple daily tasks such as getting in and out of the shower, putting on shoes, or turning quickly all require balance, making it a foundational skill that supports independence and quality of life throughout the lifespan.
If I do my structured activity, I don’t need to do anything else to be active: Fiction
Living an active life has numerous health benefits: Fact
We should always be striving to live an active life. Not just planning our structured workout sessions but incorporating more movement into our daily lives and avoiding prolonged periods of sedentary behavior. Try to incorporate more active hobbies into your lifestyle like gardening, pickleball, walking your dog, playing with your grandkids. We want to break up sitting sessions every so often. Rest is essential and it is needed to help your body recover, but we need to find a balance between sedentary rest and active rest, that will help us get the most health benefits for life.
Conclusion
Understanding the science behind physical activity can help cut through common fitness myths and make exercise feel more approachable, effective, and sustainable. To help determine if fitness related information you see online is valid and credible, check the authors credentials and look for sources written by certified fitness professionals. When combined with patience, realistic expectations, and attention to recovery and overall lifestyle factors such as nutrition and stress, physical activity becomes a powerful tool for improving health, maintaining independence, and enhancing quality of life at any age.
Programs to Support Your Physical Activity
The Clemson Extension Rural Health and Nutrition Team offers free, evidence-based physical activity programs designed to support participants at every stage of their journey. Whether you want to build a walking routine with WalkSC, create a balanced movement plan through MoveSC, improve strength and function with Practical Strength, or explore gentle movement through Yoga for Every Body, these programs provide structured guidance, education, and support from trained fitness and health coaches.
MoveSC is a free Clemson Extension program available to South Carolina residents that provides 11 weeks of group education and support focused on physical activity and healthy movement habits. Participants learn how to apply the Physical Activity Guidelines for Americans recommendations for cardiovascular, strength, and balance and flexibility training to their everyday lives. The program also provides opportunities to meet with two certified personal trainers who help participants develop a personalized physical activity plan based on their goals, abilities, and lifestyle.
Learn more about our physical activity programs and additional resources by visiting our website or contacting the Rural Health and Nutrition Team at healthextension@clemson.edu.
For additional information on safe and effective physical activity and nutrition strategies to support movement, review our fact sheets on Cardiovascular Training, Strength Training, and Balance and Flexibility Training.
References
- American Heart Association. (2024, July 30). Balance exercise. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/balance-exercise
- Cunningham, S., & Ansorge, R. (2025). Rest and recovery for athletes: Physiological and psychological well-being. UCHealth. https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/
- Kravitz, L. (n.d.). How muscles grow. University of New Mexico. https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
- University of Maryland Medical System. (2023, July 31). Strength training for weight loss: Gaining muscle and losing fat. UMMS Health. https://health.umms.org/2023/07/31/strength-training-for-weight-loss/
- University of Sydney. (2023, November 7). Spot reduction: Why targeting weight loss to a specific area is a myth. https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction–why-targeting-weight-loss-to-a-specific-area-is-.html
- U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans (2nd ed.). https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
- Vincent, K. R., & Vincent, H. K. (2023). Strength training over 60 can help prevent sarcopenia. UT Southwestern Medical Center. https://utswmed.org/medblog/age-related-sarcopenia
Authors
- Camden Bryan, Rural Health and Nutrition Extension Agent, Statewide
- Ellie Lane, Extension Associate, Rural Health and Nutrition
Reviewed By
- Michelle Altman, Extension Associate, Rural Health and Nutrition
- Melissa Bales, Extension Associate, Rural Health and Nutrition
