If you’ve ever tried to fit fitness into your busy life, you’ve probably heard a few things from those around you that just didn’t feel right.

“You have to hit the gym daily.”

“Lifting is more effective than stretching.”

“Cardio is the only way to burn fat.” 

No matter who is telling you these sorts of things—a friend, a relative, or maybe even a co-worker—it’s important to remember that the information you’re hearing may not always be correct. In fact, fitness myths are some of the most common bits of misinformation out in the world today, and you can find them everywhere. Many of these statements and beliefs are outdated and some are just plain wrong. They fill gyms and locker rooms and social media channels. They create misconceptions about how fitness can work, and what we can expect from our own fitness programs. Sometimes, they even stop us from getting started with a workout regimen in the first place. 

Maybe you’ve been told you need a strict workout routine in order to lose weight, or that only certain types of exercise really “count.” Maybe you’ve been told that you need to look a certain way before you even begin working out, or that you’re not “cut out” for certain exercises because you’re not strong, thin, or young enough. 

However, in reality, our fitness doesn’t have to be an all-or-nothing scenario. Fitness is adaptable—it can be molded to fit our unique needs, preferences, and schedule. It’s about movement, not perfection. Our bodies are resilient and capable of growing stronger with each step we take, no matter how big or small. Once we let go of the myths and misconceptions, we can start focusing on what really matters: making exercise an enjoyable, sustainable part of our lives.

Reclaim Your Fitness

One of the biggest barriers to getting started, or sticking with any workout plan, is believing that everything has to be just right—whether that means working out for a specific amount of time, at a particular intensity, or using a structured, regimented program. The reality is that fitness doesn’t look the same for everyone, and that’s a good thing! It’s time to free yourself from rigid expectations and explore what works for you. With that in mind, here are some common myths that we can all break free from, starting today:

1. Myth: You have to work out for at least an hour a day in order for your workout to count.
The Truth: Short workouts, even 15-20 minutes, can be effective if done consistently. High-Intensity Interval Training (HIIT) or quick strength circuits can give you great results in less time.

2. Myth: Cardio is the only way to burn fat.
The Truth: Strength training not only builds muscle but also boosts your metabolism, helping you burn fat even at rest. A mix of both cardio and resistance training is an optimal strategy to help you look and feel your best.

3. Myth: You have to push through soreness and fatigue to build strength.
The Truth: Listening to your body is key to preventing injury. Sometimes rest or gentle activity, like walking or yoga, is more productive than pushing through exhaustion.

4. Myth: Lifting heavy weights is the only way to get strong.
The Truth: Strength can be built with lighter weights and higher repetitions. Bodyweight exercises like push-ups, squats, and planks can also effectively build muscle.

5. Myth: Morning workouts are the most effective.
The Truth: The best time to work out is any time of the day when you can work out consistently. Whether it’s morning, afternoon, or evening, finding a time that works for you is far more important than forcing yourself into a specific workout schedule.

6. Myth: You need fancy equipment to get fit.
The Truth: Your body is the best tool you have! Bodyweight exercises, walking, and using resistance bands can provide an effective full-body workout without any special equipment.

7. Myth: You need to feel exhausted after every workout for it to be effective.
The Truth: Not every workout needs to leave you drenched in sweat. Low-impact activities like walking, swimming, or stretching are equally valuable for building long-term fitness.

8. Myth: You have to focus on one type of exercise to see progress.
The Truth: Variety is key. Mixing up strength, cardio, flexibility, and mobility exercises keeps things interesting and helps you avoid overuse injuries.

9. Myth: Mobility and flexibility don’t count as fitness.
The Truth: Mobility and flexibility are crucial for preventing injury and improving performance in strength and cardio exercises. Incorporating them into your routine enhances your overall fitness.

10. Myth: You need to work out in a gym to get results.
The Truth: Outdoor activities like hiking, running, and cycling are great for fitness, while home workouts—like those available within Innergy—can be just as effective with minimal equipment or bodyweight exercises.

11. Myth: You need to exercise hard every day to stay fit.
The Truth: Consistency matters more than intensity. Even moderate exercise, like walking or biking, done regularly, can significantly improve your fitness over time.

12. Myth: You need a set, structured program to stay fit.
The Truth: Fitness doesn’t always have to follow a strict plan. Listening to your body and incorporating movement throughout your day can lead to a more sustainable routine.

Finding More Time for Fitness in Your Day

Once you’ve dispelled the fitness myths that may have been holding you back, the next step is to embark on your own personal fitness journey. Start by setting clear, realistic goals. While it’s great to think about long-term objectives like losing 20 pounds or training for a marathon, it’s equally important to break these down into manageable, bite-sized steps. For example, instead of those “mega” goals, you might aim to run a single mile in a specific amount of time or shed 2 pounds by the end of the month. These smaller, achievable targets give you a sense of progress and accomplishment along the way, keeping your motivation high. Think of them as milestones for your journey towards improved fitness, and let them guide you toward your ultimate goal.

With your goals clearly mapped out, it’s also essential to establish a regular fitness routine that feels sustainable in your life. Focus on consistency over perfection—whether that means carving out 20 minutes a few times a week or finding creative ways to fit movement into your day. Maybe it’s a brisk walk during lunch, a quick home workout before breakfast, or a few stretches between meetings. The key is to create a routine that’s flexible yet dependable, allowing you to build momentum without overwhelming your schedule. Remember, consistency—however you can find it—will always trump intensity.

Take a Walk Before or After School Drop-offs
If you’re already out the door in the morning or afternoon to send your kids off to school, take advantage of that time by going for a short walk or jog around the neighborhood. Even 10-15 minutes of brisk walking is a great way to wake up your body and get moving without rearranging your schedule.

Find a Workout You Actually Enjoy
Instead of forcing yourself into a workout routine you dread, explore different types of fitness activities until you find something that excites you. Whether it’s dancing, hiking, or cycling, when you enjoy what you’re doing, you’ll naturally make more time for it. This could mean joining a class or simply moving to your favorite playlist at home.

Invite Friends for Active Hangouts
Next time you make weekend plans with friends, suggest an active outing instead of the usual brunch or shopping trip. Go for a hike, join a local sports league, or take a group fitness class together. This way, you combine social time and bonding with exercise—and make fitness a regular part of your social calendar.

Stretch or Do Yoga Before Bed
Swap out the time you spend “doom scrolling” through social media before bed for a 10-15 minute stretch or yoga session. Not only will this help you stay limber and relaxed, but it can also improve your sleep quality. If you do need your phone before bed, make your app of choice Innergy and click into any of our quick, guided meditation sessions designed to help you wind down without requiring a huge time commitment.

Sneak in a Workout While Watching TV or During Downtime
Instead of binging another episode of whatever you’ve been watching, use some of your down time at home to sneak in a quick workout. Try bodyweight exercises like squats, lunges, or push-ups. If you’re watching live TV, you might even try working some moves in during commercial breaks, because none of us need to set through another one of those saccharine, ubiquitous drug ads!

Use Your Commute as Exercise
If you live close enough to your workplace, consider walking or biking instead of driving or taking public transit. If that’s not an option, get off a stop early on your commute or park farther away to add a bit more movement to your day. Even an extra 5-10 minutes of walking can add up over the week. Plus, numerous studies showing walking is actually one of the healthiest things any of us can do to stay fit!

Turn Meetings into Walking Meetings
For work calls or casual check-ins that don’t require a computer, try walking meetings. Head outside or walk around your space while you discuss work topics. This simple change can make your day more active without cutting into your productivity.

Make Fitness a Family Affair
Incorporating fitness into family time can be a win-win. Whether it’s playing a game of tag in the backyard, taking a weekend bike ride together, or even doing a family yoga session, these activities encourage movement while spending quality time with your loved ones.

Commit to Short, Consistent Workouts
You don’t need a long workout every day to stay fit. Commit to short, 10-20 minute high-intensity workouts, like HIIT, a quick strength circuit, or even a brisk walk. These short bursts of activity can be just as effective when done consistently and can fit into any part of your day—before work, after dinner, or even on your lunch break.

Remember: When you free yourself from the training myths that hold you back, and find joy in a fitness routine that fits your life, there’s nothing stopping you. Once you ditch the myths and discover a fitness routine that works for you, consistency becomes your superpower. From there, the sky’s the limit—each day you’ll feel stronger, healthier, and more energized to keep pushing forward. And that’s what true and lasting fitness is all about!