Better Health: Common Workout Myths & Your Routine
Busting Myths for Better Health
Hello, active adults and restless parents! Whether you’re squeezing in a jog between school runs or carving out time for the gym after a long day, chances are you’ve come across a flood of fitness advice. Some tips are gold, but others? Not so much. Myths about workouts, carbohydrates, and what’s “best” for better health can confuse or even discourage you.
As a friendly personal trainer, I’m here to clear the air. This guide will debunk common workout myths, highlight the science-backed fundamentals, and help you optimise your routine for safe and effective results. Let’s empower you to make choices that fit your life, goals, and family commitments—without falling short or risking injury.
The Fundamentals: Separating Workout Myths from Science
Myth #1: "No Pain, No Gain" — Soreness Isn’t the Goal
It’s easy to think you didn't push hard enough if you’re not sore after a workout. But here’s the truth: muscle soreness is not a reliable indicator of a good workout or muscle growth. Soreness (DOMS—delayed onset muscle soreness) is often caused by new or intense movements that create small muscle and soft tissue tears. While some soreness is normal, especially when you start a new routine, constantly chasing it can increase the risk of injury and overtraining.
Tip: Focus on consistency, progression, and good form. Listen to your body—if soreness lingers for more than four weeks, or is accompanied by joint pain, it’s time to reassess your routine.
Myth #2: Carbohydrates Are Bad for You
Carbohydrates (or “carbs”) have gotten a bad rap, but they’re a vital macronutrient, especially for active adults and parents juggling busy schedules. Carbohydrates are the body’s primary energy source during physical activity, particularly for workouts like running, cycling, or strength training.
Tip: Choose whole, complex carbohydrates such as whole grains, fruits, and vegetables to fuel your workouts, stimulate blood flow, and optimise muscle growth. Cutting carbs excessively can reduce energy, impact immune function, and even reduce the risk of injury by promoting recovery.
Myth #3: Older Adults Should Avoid Strength Training
It’s never too late to start strength training! Regular resistance workouts help older adults reduce pain, build muscle tissue, increase blood flow, and maintain independence. The Department of Health recommends at least two sessions of strength training per week for everyone, regardless of age.
Tip: Start with bodyweight exercises (like squats or push-ups) and gradually increase resistance. Consult a personal trainer or physical therapist to ensure safe and effective movements.
Workout Routine Strategies: Optimise Your Results
How to Build a Safe and Effective Workout Routine
Choose the Right Mix of Activities
Cardio: Walking, cycling, swimming, or jogging increases blood flow, boosts cardiovascular health, and helps reduce the risk of chronic disease.
Strength Training: Lifting weights or resistance bands stimulates muscle growth, improves joint health, and boosts metabolism.
Flexibility & Balance: Yoga, stretching, or tai chi keep joints healthy and reduce pain or the risk of falls, which is especially important for older adults.
Listen to Your Body—Overtraining Isn’t Better
Rest is just as important as physical activity. Overtraining leads to fatigue, decreased immune function, and increased risk of injury. If you’re tired, moody, or not sleeping well, it’s time to scale back.
Progress Gradually
Whether you’re a beginner or a seasoned gym-goer, make small changes—add weight, increase reps, or try a new movement every few weeks. Aim for progress, not perfection.
Carbohydrate and Diet: Fueling Your Physical Activity
Carbohydrate Myths & Your Healthy Diet
Why Your Body Needs Carbohydrates
Carbohydrates are not just for athletes. They are vital to everyday energy, workout recovery, and immune function. When you exercise, your muscles use stored carbohydrates (glycogen) to power movement and stimulate muscle tissue repair.
Choosing Quality Carbohydrates
Not all carbs are created equal. Focus on:
Whole grains (brown rice, quinoa, oats)
Fruits and vegetables
Legumes
These foods provide fibre, vitamins, and minerals that optimise health and support your workout routine.
Low-Carb Diets—Are They Right for You?
For most active adults and parents, extremely low-carb diets can leave you feeling sluggish and increase the risk of nutrient deficiencies. Unless medically necessary (as advised by a dietitian or doctor), a balanced approach is best.
Workout Myths That Increase the Risk of Injury
Debunking Dangerous Workout Advice
"You Must Stretch Before Every Workout"
Traditional static stretching (holding a stretch for 30+ seconds) before exercise doesn’t prevent injury and may even reduce performance. Instead, focus on a dynamic warm-up—gentle movements that increase blood flow and prepare your muscles for action.
"Strength Training Makes You Bulky"
Building significant muscle mass is challenging and requires years of targeted training and a specific diet. For most adults, strength training leads to a toned appearance, stronger bones, and better health, not bulk.
"You Can Spot-Reduce Fat"
Doing hundreds of crunches won’t melt belly fat. Fat loss comes from increased physical activity, a healthy diet, and patience. Your body decides where it loses fat first!
Daily Routines: Simple Tips for Busy Adults and Parents
Making Fitness Fit Your Life
Break It Up—Short Workouts Count
Don’t have a full hour? No problem! Multiple 10-15 minute physical activity sessions can be as practical as one longer workout. Try a brisk walk after dinner or a quick set of squats while your kids play.
Prioritise Sleep Quality
Quality sleep is essential for muscle growth, immune function, and reducing joint pain. Aim for 7-9 hours per night—your body and mind will thank you!
Get Support from Family and Friends
Making fitness a family affair makes it fun and sustainable. Go for a hike, play tag, or try a new sport together. Accountability is key!
Conclusion: Your Path to Better Health
Don’t let workout myths hold you back from achieving your health goals. Focusing on scientific evidence, personalising your routine, and fueling your body with quality macronutrients like carbohydrates will reduce pain, increase blood flow, and optimise your results. Remember—better health is a journey, not a sprint. Start small, stay consistent, and celebrate every win along the way!
FAQ: Better Health, Common Workout Myths & Your Routine
Q1: How often should I work out each week?
A: The Department of Health recommends at least 150 minutes of moderate-intensity aerobic activity and two days of strength training per week. Adjust based on your schedule and goals.
Q2: Do I need to eat carbohydrates before every workout?
A: It depends on the intensity and duration. For most people, a balanced meal with carbohydrates 1-3 hours before exercise supports energy and performance.
Q3: How can I tell if I’m overtraining?
A: Signs include chronic fatigue, poor sleep quality, irritability, and persistent soreness. If symptoms last over four weeks, reduce intensity and consult a personal trainer or healthcare professional.
Q4: Is doing squats and strength training safe for older adults?
A: Yes! Strength training, including squats, is safe and effective for older adults when performed with proper technique and progression. Seek guidance if you’re new to exercise or have joint pain.
Q5: What should I eat for better health and optimal recovery?
A: Focus on a healthy diet with lean protein, quality carbohydrates, healthy fats, fruits, and vegetables. Consult a registered dietitian for personalised advice.
Q6: Will I get bulky from lifting weights?
A: Most adults will not get bulky from regular strength training. Instead, you’ll become stronger, leaner, and healthier.
Q7: How can I reduce pain and prevent injury?
A: Warm up with dynamic movements, listen to your body, and prioritise sleep quality. Avoid overtraining and make gradual progressions in your routine.
Q8: What if I fall short of my goals?
A: Don’t worry! Life is busy, especially for parents and active adults. Consistency matters more than perfection. Every step counts—keep moving forward!