'No pain, no gain!' and other fitness myths debunked

Many people are returning to the gym after possibly a bit of a winter sabbatical, with the goal of getting that 'beach body' for summer.

But there are many things we say to ourselves and to each other for motivation, that aren't necessarily accurate, remarks Gugs Mhlungu.

She talks to Fitpro's Derek Archer about common fitness myths.

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The first on the list is 'No pain, no gain!' - many gym bunnies believe that if they aren't suffering, they didn't work hard enough.

This is absolutelynot the case, Archer says.

He reminds us that pain is the body's way of signalling that something is wrong, and in the exercise space that would mean you've overdone it.

If you're experiencing a gentle onset of pain, that is ok, he says.

"That shows there's a buildup of lactic acid in the particular area, like a burning sensation, which is more of a fatigue thing. A sharp pain during your workout would indicate an injury, but post-workout you shouldn't really be sore for the next day or so."

Derek Archer, Director - Fitpro

Archer refers to DOMS (Delayed Onset Muscle Soreness) which would occur in a window about 24-48 hours after training.

"You'll feel the particular muscle or muscles are a bit tender. That's an indication that the muscle was damaged and now it's got to heal and that healing brings about that adaptation we're looking for... So, a little bit of discomfort is fine but it's not necessary to do that all the time."

Derek Archer, Director - Fitpro

He emphasizes that you should be progressing at a gradual pace and not overdoing it, as some people do out of pure enthusiasm

What about women especially being told that strength training will make you 'bulky'?

"I think any person that's told you that is off the mark - like the guys that want to get buff for the beach. It's hard to get muscular; your diet has to be correct and of course men have a bit more testosterone which helps."

Derek Archer, Director - Fitpro

"A woman's testosterone levels are a bit lower, and also you're not going to be eating to put on that muscle mass. There will be a change, but you aren't going to get bulky."

Derek Archer, Director - Fitpro

Another misconception he addresses is that if you want to lose weight you only need to do cardio exercise.

Strength training also helps us to lose body fat, Archer points out.

"That leanness that occurs as a result of strength training may often deceive you that you're getting bulky - you might feel a little fuller in your clothing after training because your muscles are a bit swollen and pumped up, but when the fluid levels in your cells return to normal, you'll feel fine." 

Derek Archer, Director - Fitpro

Archer also addresses other fitness myths, includig how long you need to be exercising to see results - Take a listen in the interview audio at the top of the article