The truth about exercise: Myths that hold us back
Blog for Life is a series of opinion pieces from the team at CPC RPA Health for Life Program, our clinical, research, culinary and education experts developing resources for healthy longevity. Here, Mr David Hutchinson, exercise physiologist, gives tips on creating healthy and delicious convenience meals.
'The best exercise is the one you’ll do consistently' is a phrase fitness professionals often repeat, and for good reason. When it comes to health, movement in any form is better than none. But myths around exercise can still discourage people from starting, doing it correctly or even sticking with it.
It’s easy to get caught up in the so-called 'perfect' way to exercise, but this mindset often leads to confusion or inaction. The most important thing? Move more, sit less, regardless of age or fitness level.
Developing a consistent, realistic routine matters more than chasing ideal workout plans. Epidemiological data shows even low levels of regular activity significantly improve health outcomes and quality of life.
Myth 1 | I can out-train a bad diet
Many believe hard workouts cancel out unhealthy eating. But research shows diet plays a more significant role in managing weight and metabolic health than exercise alone.
High-quality nutrition fuels training and recovery. Without balanced meals and adequate nutrients, physical performance suffers, regardless of effort. Simply put: exercise can't undo poor eating habits.
Myth 2 | No pain, no gain
Pushing to the point of pain isn’t a sign of a good workout. In fact, it often leads to injury. Sustainable progress relies on consistency, not discomfort.
Proper programming and gradual progression help build fitness while reducing injury risk. The science is clear: adaptation happens with effort, not suffering.
Myth 3 | HIIT is thee best way to lose weight
High-intensity interval training (HIIT) is effective and time-efficient, it’s not a magic bullet. Sustainable weight loss depends on total the energy burnt and diet quality. HIIT’s ‘afterburn effect’ contributes only partially to fat loss. Walking, strength training, and moderate cardio can all be part of a successful weight management plan when paired with an adequate diet.
Myth 4 | If theh weights feel easy, just do more reps
Building strength is about increasing resistance, not just repetitions. To stimulate muscular growth and improve strength, progression in weight is essential.
Scientific evidence supports the principle of progressive overload - adding weight over time - over high-rep sets alone. To train for strength, challenge your muscles with heavier loads, safely and gradually.
Myth 5 | Oder adults shouldn't lift weights
At Health for Life, we emphasise a 'strength comes first' approach. Every movement, from standing up to lifting object, begins with strength. As we age, hormonal changes and inflammation contribute to muscle loss, reducing mobility and independence. Strength training counteracts this decline, improving both physical function and quality of life. With proper guidance, weight training is safe and highly beneficial at any age.
Fitness isn’t about perfection. It’s about showing up
Misconceptions about exercise can act as roadblocks on the path to better health. By focusing on consistent movement, progressive training, and balanced nutrition, anyone, regardless of age or experience, can see real, lasting benefits.
Top 5 exercise myths debunked
- You can out-train a bad diet – false
- Pain equals progress – false
- HIIT is the best for fat loss – not necessarily
- HIIT is the best for fat loss – not necessarily
- Older adults shouldn’t lift weights – definitely false