Buzz
I've gained a lot of insight over my years in the gym, and the beginner version of me would be stunned and horrified by the things I now do during workouts. Thanks to experience, I've started doing exercises I once believed should be avoided, and I’ve broken almost every other fitness ‘rule’ along the way.
We’ve already discussed many things beginners can stop stressing over, but now I’d like to add more rules that even those at the intermediate level can let go of without any negative impact.
Myth: You must reach failure on every single set
If you’re capable of doing 13 bicep curls with a certain weight, how many should you actually perform? A common misconception is that if you don't complete all 13, you're missing out on gains.
The idea seems reasonable if you're completely unsure where to begin; pushing until you can’t do another rep ensures you're not slacking.
However, the problem with going to failure on every set of every exercise is that it will just leave you completely drained. With bicep curls, it may not be as bad, but once you start squatting heavier weights, doing every set to failure will leave you exhausted, and that fatigue can hinder your ability to consistently get a solid workout in. It’s better to follow a program that tells you when to hold back and when to really push yourself. You'll find that, most of the time, you stop a set 2-3 reps before failure, and sometimes even more.
Myth: Muscles require at least a full day’s rest before strength training again
Rest days are helpful to ensure you don’t overtrain, but that’s their main purpose. Institutions like the American College of Sports Medicine suggest waiting 48 hours between intense strength-training sessions for a muscle group, but if you examine the reasoning behind that guideline, it's intended as a general recommendation for beginners or those who exercise to maintain general health. When it comes to athletes or fitness enthusiasts, they acknowledge that training most days of the week is perfectly fine, as long as your program manages fatigue well (which often involves alternating between heavier and lighter days rather than taking complete rest).
Myth: You shouldn’t increase your weekly running mileage by more than 10%
The '10% rule' is a reasonable recommendation for managing how fast you ramp up your running training. However, as with many common myths, it’s more of a suggestion rather than a strict rule to follow.
Running coach Jason Fitzgerald pointed out, 'While the saying is to increase your mileage by no more than 10% weekly, this could either be too cautious or overly aggressive, depending on your starting point.' If you're returning from a short break, you can likely increase your mileage quicker. The same applies if you’re a beginner with very low mileage; if you adhered strictly to the rule, you wouldn’t be able to go from zero to any significant amount.
On the other hand, more advanced running programs—again, a solid program is key—might suggest a more significant increase in mileage for several weeks, followed by a decrease in mileage temporarily before gradually ramping back up. Alternatively, some programs may maintain the same mileage for a while before making a larger increase. Strict adherence to the 10% rule could cause you to miss out on the benefits of such training plans.
Myth: You should lift weights before doing cardio.
There are benefits and drawbacks to both lifting before cardio and doing cardio first. It's more of a matter of personal preference and goals rather than a strict rule. Here are a few ways to determine which order might work best for you.
Opt to lift before cardio if:
Your main focus is on lifting
Your performance suffers when fatigued, so it's crucial to do your lifts while fresh
This is the order you prefer
Choose to do cardio first if:
Cardio is your primary goal, and you need maximum energy for it
Your lifts are not as affected by fatigue, so you can perform them even when tired
This is the order you prefer
Or you plan on doing only a small amount of cardio before lifting
A cyclist might prefer to do strength training immediately after finishing a ride, while a powerlifter might choose to save their conditioning work for after a heavy squat session. Both approaches are valid if you’re flexible or like to alternate your routines.
Myth: Supplements are essential for success
While some supplements can support your fitness progress, they are not mandatory to see results.
Creatine is widely recognized as a top muscle-boosting supplement. It's proven to work for many, but here's the catch: Just because it helps most people doesn’t mean it’s a game-changer for everyone. If you choose to skip it for reasons like cost or simply not wanting another daily routine, you're not losing out on significant progress.
Similarly, protein powder can be a convenient way to increase your protein intake, but it’s not essential. You can simply consume more protein-rich foods instead of relying on a supplement.
Pre-workout drinks, which are mostly just caffeine, might boost your energy levels during your gym session. However, the idea that you absolutely need them is a relatively new concept. Not too long ago, people would show up at the gym with a coffee, a soda, or even nothing caffeinated, and still get through their workout just fine.
Myth: You have to track everything to make it count
The trend of tracking every step, minute, or mile during a workout is a relatively recent development, mostly starting in the 2000s. You can still be a runner even without an app tracking how far you’ve gone. And you don’t have to log every set and rep in your lifting journal if it doesn’t suit you. Your body knows how hard you’re working, even if your phone’s data vanishes overnight.
