Jumping into fitness after 35 can feel like stepping into a maze with endless advice coming from every direction!

Everyone seems to have an opinion, from social media influencers to fitness gurus, and it’s easy to get lost in all the do's and don'ts. But don’t worry—you're not alone.

In this post, we’re here to break down six common fitness myths that might be holding you back and help you focus on what truly works for your health and weight loss goals. Let’s dive in, separate fact from fiction, and get clear on what matters when it comes to staying fit and feeling your best!

Myth 1: "Cardio is all you need to lose weight."

Truth: While aerobic exercise plays a significant role in fitness and health, many people make the mistake of relying solely on cardio for weight loss. Recent research indicates that incorporating strength training into your exercise routine is vital for effective fat loss and muscle growth.

When you engage in cardiovascular exercise, like running, cycling, or swimming, your body burns calories, which can contribute to a calorie deficit—an essential element for weight loss. However, cardio alone does not build lean muscle mass.

Strength training, on the other hand, has unique benefits. It helps to build muscle tissue, which increases your metabolic rate. When you have more muscle, your body burns more calories even at rest. In fact, resistance training is considered one of the best ways to achieve your weight loss goals. Studies have shown that individuals who incorporate both cardio and strength training into their routines tend to lose more overall body fat compared to those who rely solely on cardio.

Additionally, strength training helps maintain and improve muscle strength, which is particularly important for older adults. As you age, your body naturally loses muscle mass, leading to a slower metabolism and potential weight gain. By lifting weights, you not only preserve your muscle but also improve your body composition and overall health.

Practical Tips:

Aim for a balanced workout routine that includes both cardio and strength training.
Consider incorporating high-intensity interval training (HIIT) into your routine for an efficient workout that combines both aspects.
Aim to lift weights 2-3 times per week, targeting all major muscle groups.

Related Article: take a look at our 4-week or 12-week at-home dumbbell workout plan here!

Myth 2: "Lifting weights will make you bulky."

Truth: This common misconception holds many women back from engaging in strength training. Many fear that lifting heavy weights will lead to excessive muscle mass, making them appear bulky. The reality is quite different.

Lifting weights will not automatically make you bulky, especially for women. This is due to several factors, including hormonal differences. Women have significantly lower levels of testosterone compared to men, which makes it much harder to gain large amounts of muscle mass. Instead, strength training promotes a toned appearance by increasing muscle strength and enhancing your body’s overall composition.

Recent research shows that resistance training can help older people maintain muscle strength, which is crucial for preventing muscle loss and maintaining functional fitness as you age. In fact, many fitness experts recommend incorporating resistance training as part of your exercise routine, regardless of gender, as it promotes muscle growth without excessive bulk.

When done correctly, strength training can help sculpt and define your body rather than inflate it. It’s important to focus on proper form and utilize progressive overload—gradually increasing the weight and resistance you use over time—to achieve the best results.

Practical Tips:

Start with lighter weights and focus on learning the correct form before moving to heavier weights.
Aim for 8-12 repetitions of each exercise to promote muscle endurance and definition without adding excessive bulk.
Combine strength training with cardiovascular exercise for balanced fitness.

Myth 3: "It's too late to start exercising after 35."

Truth: The good news is that it's never too late to start an exercise routine! Many studies show that even those who begin resistance training or other physical activities later in life can reap significant health benefits.

For older people, starting an exercise routine can lead to improved heart health, better mental health, and increased muscle strength. Engaging in regular physical activity helps prevent a sedentary lifestyle, which is associated with a myriad of health risks, including heart disease and obesity.

Moreover, beginning an exercise routine can have a positive impact on your immune system, making you less susceptible to illness. Many individuals find that starting to exercise after 35 leads to increased energy levels and improved overall quality of life.

It’s also important to note that fitness levels vary from person to person, and there is no one-size-fits-all approach to exercise. What matters most is finding activities that you enjoy and can sustain over time.

Practical Tips:

Start with low-impact exercises, such as walking, swimming, or cycling, to ease into a new routine.
Consider working with a personal trainer to create a customized program that fits your individual needs and goals.
Set realistic goals for yourself and celebrate your progress along the way.

Myth 4: "You need to work out every day to see results."

Truth: Quality over quantity is key in any exercise program. While regular exercise is important, you don’t need to hit the gym every day to see results. In fact, incorporating rest days into your routine is essential for muscle recovery and preventing delayed onset muscle soreness (DOMS). (Specially for women over 35!)

When you lift weights or engage in intense physical activity, your muscle fibers experience tiny tears. These tears are a normal part of the process and need time to heal. When your muscles recover, they become stronger, leading to improved performance and muscle growth. Overtraining without adequate rest can lead to burnout, injury, and diminished progress.

Most fitness experts recommend a well-rounded approach that includes both exercise and recovery. For those new to exercise or returning after a break, working out 3-4 times a week is often sufficient for seeing results.

Practical Tips:

Incorporate at least one rest day into your weekly routine to allow your body to recover.
Listen to your body and adjust your workout intensity as needed.
Include flexibility and mobility work, such as dynamic stretching and static stretching, to enhance recovery and prevent injury.

Myth 5: "You can target fat loss in specific areas."

Truth: Many believe they can target fat loss in specific areas of the body, such as the belly or thighs, but this is a myth. Fat loss does not occur in isolation. Instead, when you create a calorie deficit—whether through diet or exercise—your body draws from fat stores throughout your entire body.

Engaging in a well-rounded workout program that includes both cardiovascular exercise and strength training is the most effective way to reduce overall body fat. By incorporating various exercises, you can promote a balanced fat loss and improve body composition over time.

High-intensity interval training (HIIT) can also be particularly effective for fat burn. This approach alternates between short bursts of intense activity and brief recovery periods, helping to maximize calorie burn and boost your metabolic rate.

Practical Tips:

Focus on overall fitness rather than targeting specific areas for fat loss.
Combine both cardio and strength training for the best results.
Consider tracking your progress and adjusting your routine to keep things fresh and motivating.

Myth 6: "Eating fewer calories speeds up weight loss."

Truth: While creating a calorie deficit is essential for weight loss, drastically reducing your calorie intake can have the opposite effect. A bad diet paired with a significant calorie cut can slow your metabolism and lead to muscle loss rather than fat loss.

To promote healthy weight loss, focus on consuming a balanced diet rich in essential nutrients. Include complex carbohydrates, lean proteins, and healthy fats to fuel your body and support your exercise routine. Research indicates that a diet that supports muscle growth and recovery is more effective than one that restricts calories.

Instead of slashing calories, aim for a moderate reduction while ensuring you’re still meeting your body’s nutritional needs. This approach will support your muscle strength, energy levels, and overall health while you work towards your fitness goals.

Practical Tips:

Focus on whole, nutrient-dense foods rather than cutting calories drastically.
Keep a food diary to monitor your eating habits and make adjustments as needed.
Consult with a nutritionist or dietitian to create a personalized eating plan that aligns with your fitness goals.

Learn more about how to begin healthy living, download our FREE Healthy Living Beginner's Guide.

Bonus Myth!

I recently tuned into the Well Beyond 40 podcast by JJ Virgin, where she shares insights on more fitness myths. Here are her key takeaways on breaking through fitness plateaus by avoiding common mistakes:

Bonus Myth 1: Focusing on the Scale Over Body Composition

Reality: Weight alone doesn’t give the full picture. Focus on body composition instead—building muscle while reducing fat.
Tip: Use a bioimpedance scale to track fat and muscle changes over time rather than just your weight.
Studies Say: Tracking body composition reveals progress that weight scales alone can’t show, especially over time.

*This is so true! I recently got my Hume Health Body Pod , and I was surprised to see that while my body weight has gone up, my fat mass has actually gone down!

Bonus Myth 2 : You Can’t Gain Muscle After 40

Reality: You absolutely can build muscle after 40, but it requires protein intake and proper training.
Protein is Key: Aim for 1 gram of protein per pound of target body weight, and consider essential amino acids for added support.
Studies Say: Research highlights the need for protein and amino acids for muscle recovery, particularly for those over 40.

Bonus Myth 3: Creatine is Only for Bodybuilders

Reality: Creatine is incredibly beneficial for women over 40, supporting muscle strength, bone health, cognitive function, and sleep.
Why It’s Important: Women have naturally lower creatine stores than men, so supplementation can make a real difference.
Studies Say: Creatine can help postmenopausal women improve muscle and bone health, especially when combined with resistance training.

The Bottom Line

Debunking these common fitness myths is crucial for setting realistic fitness goals and achieving long-term success in your fitness journey. Embrace a well-rounded approach that includes strength training, cardiovascular exercise, and a balanced diet to maximize your health benefits.

As you embark on your fitness journey, remember that everyone’s path is different. Take the time to find what works best for you and be patient with yourself as you progress. Celebrate your achievements, no matter how small, and surround yourself with supportive communities, whether online or in-person.

In conclusion, fitness is not a one-size-fits-all endeavor, but with the right knowledge and approach, you can create a sustainable and effective routine that leads to improved health, enhanced performance, and a fulfilling life. Remember, it’s never too late to start, and every step you take toward better health counts, no matter your age!

Women's health Myth