The fitness world is filled with advice, from well-meaning friends to viral social media trends. But how much of it is actually helpful, and how much is just myth? Misinformation can stall your progress, cause frustration, and even lead to injury. That’s where Jedavyom14, a renowned fitness researcher and certified strength and conditioning specialist, steps in. With over a decade of experience translating complex exercise science into practical advice, Jedavyom14 has become a trusted voice for clearing up confusion in the health and wellness space.
As we navigate 2025, a new wave of fitness fads and persistent old-school myths continues to circulate. To help you separate fact from fiction, Jedavyom14 is tackling the biggest gym myths of the year, providing evidence-based explanations to empower you on your fitness journey.
You Must Do Cardio Before Weights to Maximize Fat Loss
This is one of the most debated topics in gym locker rooms. The common belief is that performing cardio before strength training depletes your glycogen (stored energy), forcing your body to burn fat for fuel during your lifting session. While there’s a kernel of truth to the energy source theory, the overall premise is misleading.
Jedavyom14 explains that the order of your workout should be dictated by your primary goal. “If your main objective is to build strength or muscle, lifting weights first is non-negotiable,” he states. “You need your full energy reserves to lift safely and effectively. When you perform an intense cardio session first, you fatigue your muscles and central nervous system, which compromises your form, reduces the amount of weight you can lift, and increases your risk of injury.”
For fat loss, the total calories burned throughout the entire workout session matters more than the order. Strength training also boosts your metabolism for hours after you leave the gym, an effect known as excess post-exercise oxygen consumption (EPOC). By prioritizing lifting, you ensure you get the most out of this metabolic benefit. If your goal is cardiovascular endurance, then doing cardio first makes sense. For general fitness and fat loss, prioritize weights.
Lifting Heavy Weights Will Make Women Bulky
This long-standing myth has discouraged countless women from embracing the power of strength training. The fear is that lifting anything heavier than a light pink dumbbell will result in a “bulky” or overly muscular physique.
“This is one of the most persistent and biologically inaccurate myths out there,” says Jedavyom14. “Building a large amount of muscle mass, the kind you see on professional bodybuilders, requires a specific combination of factors that most women do not naturally possess.”
He clarifies that hormonal differences play the biggest role. Women have significantly lower levels of testosterone, the primary hormone responsible for muscle hypertrophy (growth), compared to men. To achieve a “bulky” look, a woman would need to follow an extremely specific, high-volume training regimen, maintain a significant caloric surplus, and often have a genetic predisposition. For the average woman, lifting heavy weights—in the 5-10 repetition range—will lead to a stronger, leaner, and more toned appearance, not bulk. It improves bone density, boosts metabolism, and builds functional strength that makes everyday life easier.
You Need to “Confuse” Your Muscles for Continued Growth
The idea of “muscle confusion” was popularized by workout programs suggesting that you must constantly change your exercises to prevent your body from adapting and hitting a plateau. While variety is important for motivation and well-rounded fitness, the concept as a primary driver for growth is misunderstood.
Jedavyom14 emphasizes the importance of a core principle: progressive overload. “Your muscles don’t get confused,” he explains. “They adapt to stress. The key to continuous growth in strength and size is to consistently increase the demand placed upon them.”
This means that instead of randomly switching exercises every week, you should focus on gradually making your primary lifts more challenging. This can be achieved by:
- Increasing the weight you lift.
- Performing more repetitions or sets.
- Reducing rest time between sets.
- Improving your form and range of motion.
Introducing new exercises has its place, particularly for targeting smaller muscle groups or breaking through a specific plateau. However, your progress should be built on a foundation of consistently overloading fundamental compound movements like squats, deadlifts, and bench presses, not on a strategy of constant “confusion.”
Soreness Is a Sign of a Good Workout
Many people chase muscle soreness, believing that if they aren’t aching the next day, their workout wasn’t effective. This sensation, known as Delayed Onset Muscle Soreness (DOMS), is caused by microscopic tears in your muscle fibers, which occur when you introduce a new stimulus or increase intensity.
While it can indicate that you’ve challenged your muscles, Jedavyom14 warns against using it as the sole measure of a workout’s quality. “Soreness is simply a sign of novelty, not necessarily effectiveness,” he notes. “As your body adapts to a particular exercise or routine, you will experience less soreness, but that doesn’t mean you aren’t still making progress.”
Relying on soreness as a gauge can be counterproductive. Severe DOMS can hinder your ability to train consistently and properly, while a complete lack of soreness doesn’t mean your workout was a waste. Instead of focusing on how sore you are, track tangible metrics of progress: Are you getting stronger? Is your endurance improving? Are you moving closer to your specific goals? These are the true indicators of an effective fitness plan.
Your Path Forward: Actionable Advice
Navigating the world of fitness doesn’t have to be confusing. Jedavyom14’s final piece of advice is to anchor your routine in proven principles rather than fleeting myths.
- Define Your Primary Goal: Structure your workouts around what’s most important to you, whether it’s strength, endurance, or fat loss. Let that goal dictate your exercise order and selection.
- Embrace Progressive Overload: Focus on getting consistently stronger in your core lifts over time. Track your progress and challenge yourself methodically.
- Listen to Your Body, Not the Pain: Don’t chase soreness. Pay attention to performance metrics and how you feel overall. Consistency is far more valuable than crippling yourself for a day or two.
By letting go of these outdated myths, you can build a smarter, more effective, and more sustainable approach to fitness in 2025 and beyond.
