Training myths you don’t need to believe anymore

You’ve probably come across a bunch of training myths over the years – from friends, Google, social media, or even at the gym. Some of these ideas have stuck around since back when our parents worked out in college sweaters and sweatbands. And sure, it might’ve been considered “truth” back then – but today, we know better. 💬

I’ve collected some of the myths I believed in when I first started training – and honestly, I wish someone had told me “you don’t need to stress about that.”

Because it’s so easy to believe everything you hear, especially when you’re new, unsure, or just want to do things right. But here’s the thing – there’s no one right way to train. There’s only your way. And here are a few myths you can let go of:

💥 Common training myths we can let go of now:

1. You have to work out 5–6 days a week to see results

Actually, no. The most important thing is consistency – not how often you train. 2–3 sessions a week is more than enough when it’s sustainable and fits into your life.

2. Cardio before strength – otherwise it won’t work

It doesn’t really matter what order you train in – do what you enjoy most first, so you have more energy for it. But! If you have a specific goal, like getting stronger, it might be smart to put strength training first in your session.

3. Strength training makes you bulky (as a woman)

We wish it were that easy 😉 It takes a lot of food, training and time to build big muscles. Most likely, you’ll feel stronger, more stable and more resilient. And having more muscle is a good thing – it boosts your metabolism and helps you burn more, even at rest.

4. “No pain, no gain”

Training should challenge you – but not hurt. Pain is a signal from the body, not a sign that you trained hard enough. And soreness? It’s not proof that the workout “worked” – it just means you did something your body isn’t used to.

5. More sweat = better workout

Some people sweat more than others, and certain types of training make you sweat more. It doesn’t say anything about how effective the workout was.

6. You always have to increase the weights

Wrong! You can also get stronger by doing more reps, improving your technique, shortening your rest time, or focusing more on muscle activation.

7. Morning workouts are the most effective

Nope – everyone’s body works differently. Choose the time that actually works for you – that’s when the workout is most likely to happen.

8. Training is enough – nutrition doesn’t matter

Nutrition and training go hand in hand. You don’t need to eat “perfectly” – but you do need the energy to train, and that’s where food helps.

And if you have a specific goal? Then nutrition becomes even more important.

Keep this in mind 🧠

It’s easy to believe that someone else has the “right” answer – especially if it comes from a fitness influencer, instructor, or an encouraging friend.

But sometimes, they’ve just picked up an old belief that stuck around, even if it’s no longer true. That doesn’t mean they’re wrong on purpose – but it’s always okay to ask questions and double-check.

So: stay curious. Anything that sounds too absolute (“you have to do it this way”) is worth questioning.

We’re here for you!

At Livity, we’re always here for you – no question is too small, and you never have to feel alone in the sea of fitness advice out there.

In the app, you’ll find a chat where you can ask us questions directly – and someone from the team will reply personally.

You can also join our community group, where we cheer each other on, share tips, and support one another – no matter your goal, level, or type of training.

In summary

✔️ You don’t have to work out 5 days a week

✔️ You can train whenever it works for you

✔️ You’re allowed to listen to your body

✔️ And you’re allowed to question everything you hear – yes, even from me

The most important thing is that you train in a way that works for you.