Thread by @NutritionTipzzz

You've been lied to.

The fitness industry profits from keeping you overweight, injured, and buying more.

Here are 10 exercise myths they don't want you to question:

1. Running destroys your knees.

Research shows runners often have denser cartilage and stronger ligaments.

Pain usually comes from poor form, bad footwear, weak tissues, or ramping up volume too fast, not from running itself.

2. Your knees shouldn't pass your toes when squatting.

This outdated advice creates more strain on your hips and low back.

In real life (sports, stairs, jumps), knees pass toes all the time.

Let your body move naturally. That’s how it stays efficient.

3. Soreness means you had a good workout.

While soreness links to lactate buildup/acidity, it's NOT a reliable sign of effectiveness.

PTs see athletes crush workouts with zero soreness.

What matters more: recovery, sleep, and consistent progress.

4. Bigger muscles are always stronger.

Not necessary

Bigger muscles may have the ability to be stronger due to more motor units, but genetic differences, limb lengths, and levers play a huge role.

This explains why some lean athletes outlift bigger ones.

5. You need meat to build muscle.

Your muscles only care about amino acids.

Lentils, quinoa, and plant proteins work identically.

Champions exist in every diet category. Protein is protein.

Yet people waste money thinking meat is superior.

6. Always do cardio before weights.

This depends entirely on goals.

Strength athletes should lift first when fresh.
Runners should run first for better endurance.

Do what matters most when you have energy.

7. Working out tones your muscles

"Toning" isn't a physiological process.

You either build muscle or lose fat to reveal what's there.

It all comes down to calories in vs. calories out.

Those "toning" exercises? Just regular exercises with lighter weights.

8. You must bulk and cut to build muscle.

Not unless you're bodybuilding competitively

You can build muscle while losing fat simultaneously by maintaining a positive nitrogen state (more protein, creatine, sleep).

The emotional rollercoaster of bulk/cut cycles often backfires.

9. You burn more fat exercising on empty stomach

New research destroyed this completely.

Fat loss comes from caloric deficit, not meal timing.

Athletes perform better with fuel.

Empty stomach training just makes you weaker.

10. Lifting heavy stunts growth in kids

There’s zero evidence to support this.

Kids who strength train (safely) are:

• Less injury-prone
• Stronger
• More confident

Even a 3-lb dumbbell is strength training.

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