When I first started my fitness journey right out of college, I made a ton of mistakes. Like so many people, I believed that to get fit, I needed to spend hours in the gym, do endless cardio, and stick to the old-school “more is better” mindset.
Looking back, I wish someone had told me the truth sooner: you don’t need to grind for hours or always lift the heaviest weights to get fit, healthy, and strong. All you really need is a smarter, more efficient approach—one that fits into your busy life and still gets you results.
Here are five of the biggest fitness myths I wish I’d known back then—and the real truths that will help you make faster progress starting today:
Myth 1: Longer Workouts Always Mean Better Results
Ever thought a workout doesn’t count unless you’re dripping sweat for at least an hour? I used to think that too. But here’s the truth: short, intense workouts can be just as effective—if not more—than long, drawn-out sessions.
High-intensity interval training (HIIT) can build muscle, burn fat, and improve endurance in a fraction of the time. You don’t need hours—you just need to work hard for 10-20 minutes (or, yes, 12!), and you’ll see results faster than you think.
Try This: Next time you’re tempted to skip a workout because of time, challenge yourself to do just 12 minutes (check out the app for ideas). Push hard, get your heart rate up, and see how much you can accomplish in that short window. You’ll be surprised!
Myth 2: More Weight Equals More Strength
I used to believe that if I wasn’t constantly adding weight to my lifts, I wasn’t getting stronger. But here’s the reality: strength isn’t just about the weight—it’s about how you use your body. And bodyweight training is one of the best ways to build functional strength that translates to real life.
Bodyweight exercises like push-ups, pull-ups, and squats require control, balance, and full-body engagement. Plus, they’re easier on your joints and lower your injury risk compared to always chasing heavier weights.
Try This: If you’re feeling stuck in your strength progress, take a break from the weights and focus on bodyweight moves for a few weeks. Perfect your form, add reps, or change up the angles (try decline push-ups or progress toward single-leg squats or one-arm pull-ups). You’ll feel stronger and more balanced in no time!
Myth 3: You Have to Be Motivated Every Day
If I had a dollar for every time someone said, “I just don’t feel motivated today,” I’d be rich. But here’s the truth: motivation comes and goes—what really matters is consistency. You don’t need to feel pumped every single day. What you do need is to show up, even when you’re not feeling it.
The beauty of short workouts? They’re easy to commit to, even on those days when you’re lacking motivation. You can always squeeze in a quick 10-12 minute session, and it’ll keep you moving toward your goals.
Try This: Set a daily minimum. Even on low-energy days, commit to five minutes of bodyweight exercises or a quick HIIT workout. You’ll often find that once you start, you’ll feel more energized and ready to keep going.
Myth 4: Cardio Is the Only Way to Lose Fat
Ah, the “cardio myth.” I used to spend hours on the treadmill or elliptical, thinking it was the only way to burn fat. But here’s the thing: resistance training and HIIT are far more effective for long-term fat loss.
Cardio has its place, but relying on it alone won’t give you the muscle tone or metabolic boost you need to stay lean. Strength training builds muscle, which helps you burn more calories throughout the day—even when you’re not working out. And short bursts of intense exercise (HIIT) keep your metabolism elevated for hours afterward.
Try This: Instead of spending all your workout time on cardio, mix in bodyweight strength training and HIIT intervals. A simple circuit—30 seconds of squats, 30 seconds of push-ups, and 30 seconds of burpees—will torch fat and build muscle at the same time.
Myth 5: You Need a Gym or Fancy Equipment to Get Fit
For years, I thought I needed access to a gym or fancy equipment to get a good workout. But here’s the truth: all you really need is your body. You can get a killer workout at home, in a park, or even in a small apartment with just your own bodyweight (or maybe a jump rope).
Bodyweight exercises can work every muscle and can be scaled to any fitness level. Plus, you don’t have to worry about gym hours, equipment costs, or intimidating environments—just focus on getting it done wherever you are.
Try This: Create a simple, no-equipment workout you can do anywhere: 5 rounds of squats, lunges, push-ups, and jumping jacks (or check out the app for more ideas). No excuses—you’ve got everything you need right where you are!
Final Thoughts
If I could go back and give myself advice when I was starting out, I’d say: stop overcomplicating things. You don’t need hours of your day or tons of fancy equipment to get fit. What really matters is consistency, intensity, and showing up—whether you’re motivated or not.
Embrace short, efficient workouts, focus on bodyweight training, and let go of the myths that are holding you back. You’ll feel stronger, fitter, and more capable than ever.
Now get out there—your next 12-minute workout is waiting!