As a personal trainer, I’ve worked with people of all ages, genders, and fitness levels. One thing I see time and time again? Fitness myths getting in their way. From misconceptions about nutrition and workouts to confusion around progress and results—I’ve heard it all. That’s why I’m here to help you cut through the noise, clear up the confusion, and debunk these myths so you can focus your energy on making real, long-term, sustainable changes...
1. The scale is the only measure of progress
It’s seriously time we ditch the obsession with the scales. My clients know how frustrated I get when they weigh themselves obsessively. First of all, weight fluctuates so much—especially for women. Our hormones change every day, and depending on where we are in our cycle, our weight can vary. And that’s not all. What time of day we weigh ourselves, whether we’ve had a bathroom break, peed, exercised... I could go on!
My focus with all my clients is on helping them feel stronger, fitter, and more confident—not stressing over a number that only tells part of the story. If you want to make a real change, start focusing on these questions, rather than asking, "what do I weigh today?":
Am I getting stronger?
Have my energy levels improved?
Do I feel more confident in my skin?
Am I lifting heavier weights?
Am I sleeping better?
2. Healthy eating means cutting out all your favourite foods
There’s a huge misconception that healthy eating is about not eating the foods you love, and it drives me crazy because if there’s one thing you need to know about me, it’s that I’m a gal who loves her food. The key to a good diet isn’t cutting things out. In fact, restricting foods often does the opposite of what you want. When people try to cut out their favourite foods, they end up feeling deprived, which leads to intense cravings. This can result in overeating, a sense of failure, and a vicious restrict-binge cycle.
I know it’s easier said than done. Changing your mindset doesn’t happen overnight—especially if, like me, you grew up in the Kate Moss era of 'nothing tastes as good as skinny feels.'
But the most important thing to understand is that a healthy diet is all about balance. We need to stop labelling foods as ‘good’ or ‘bad’ and realise that there’s a place for all foods. Yes, veggies and protein are important, and we need to include them in our diet, but what’s more important is enjoying life—and that includes the foods you love.
3. You need to work out every day to see results
Overtraining is real, and it can lead to burnout, injuries, and even slow you down. Take those recovery days! They’re just as important as your time in the gym. Not only do they protect your body from injury, but your muscles actually grow during rest. You break them down in the gym, but they rebuild stronger when you take it easy. In the end, recovery boosts your performance. So, take the time to chill, rest those muscles, and find your zen. Focus not on how often you work out, but on how smart you work out.
4. Lifting weights will make you bulky
Let’s put this myth to rest: Lifting weights won’t turn you into a bodybuilder overnight (or ever, unless that’s your specific goal). Building big, bulky muscles takes years of specialised training and intense diets.
Lifting weights helps you grow muscle, which doesn’t just make you look strong and lean (not bulky!)—it offers so many other benefits:
Builds functional strength: Lifting helps you perform everyday tasks—like lifting heavy objects or climbing stairs with ease—and reduces your injury risk.
Supports long-term health: Strength training strengthens your bones, improves joint health, and lowers the risk of chronic diseases like osteoporosis and diabetes.
Boosts your mental game: The discipline of lifting weights fosters focus, reduces stress, and can even improve your mood through the release of endorphins.
So, no more fearing the weights—embrace them for all the amazing benefits they bring!
5. If you’re not sore, you didn’t work out hard enough
Just because you’re not sore after a workout doesn’t mean you didn’t crush your session. Soreness is not the ultimate measure of progress—it’s just your muscles saying, “What the hell are you doing to me?” You can get stronger, fitter, and closer to your goals without hobbling around the next day like a baby giraffe.
Soreness is more of a sign of novelty, not effort. Trying new moves? Yeah, you might feel sore. But if you’re consistent and sticking to a solid, effective program, your body starts to adapt, and soreness fades—but progress is still happening! And if you’re constantly sore, you might not be recovering properly, which can lead to burnout or injury.
Focus on finding a workout plan that works for you and showing up consistently, rather than pushing yourself to breaking point.
Ready to Get Started?
If you're tired of the guesswork in your fitness journey and are looking for a personalised training plan, expert guidance, or just a little accountability, I'm here to help. Explore the rest of my site to discover the services I offer. When you're ready to take the next step, simply fill out the contact form with your details, and I'll get in touch with you ASAP!
