Did you know that most gym-goers struggle to distinguish myths from evidence-based truths?
Going to the gym has become very popular nowadays as people realise the importance of regular resistance training and its health benefits. However, most are left on their own to either create their own programme or get given a programme without a follow-up. What’s surprising is that research published in 2025 shows even many health and fitness professionals aren’t fully up to date with the large amount of training knowledge built up over the years. In one recent study, physiotherapists and sports scientists got more than half of the questions wrong when asked to separate stretching myths from facts.
In simple terms: misinformation in fitness isn’t just a beginner problem but it’s widespread. That’s why clear, evidence-based education is so important for helping people train safely and effectively.
Here’s what current evidence consistently shows on common myths:
Protein supports muscle and strength gains. Adequate daily protein intake helps recovery and muscle growth. However, the exact timing of protein is far less important than total intake across the day.
Creatine is one of the most well-supported supplements in sports science. It has repeatedly been shown to improve strength and training performance in many people.
Strength training does not reduce flexibility. When exercises are performed through a full range of motion, resistance training can maintain — and often improve — mobility.
Load matters for strength. While a range of weights can build muscle, heavier loads are more effective for maximizing strength development.
Equipment choice is less important than execution. Both machines and free weights can be effective. The key variables are proper technique, progressive overload, and consistency.
The larger takeaway is this: effective strength training is built on a few well-supported principles. You don’t need extreme programs or complicated strategies but instead you need consistent application of methods that are backed by research.
If you ever feel unsure about conflicting advice in fitness, returning to evidence-based fundamentals is a reliable place to start.
Study: Unger A, Mosgan C, Wolte C, Pettauer S, Wilke J. Knowledge of gym goers on myths and truths in resistance training. Sci Rep. 2025 Jan 27;15(1):3401. doi: 10.1038/s41598-025-87485-8. PMID: 39870800; PMCID: PMC11772780.