In the world of strength and conditioning, we’ve all picked up little bits of advice over the years—some useful, some… not so much.
And sometimes those old sayings stick around long after they’ve been proven false. Not because they’re malicious or dangerous, but because they sound helpful. They feel familiar. But they can quietly get in the way of real progress.
Today, we’re unpacking two of the most common fitness myths we hear—especially from folks getting back into training after a long break.
Myth #1: Muscle Turns Into Fat
You’ve probably heard this one before:
“If you stop working out, your muscle turns into fat.”
It sounds dramatic—but it’s not how the human body works.
Muscle and fat are completely different types of tissue. One doesn’t become the other. What can happen is this:
- When someone stops training—maybe because of illness, injury, or just a busy stretch of life—they may lose some muscle mass over time.
- This can slow their resting metabolism a bit.
- With less muscle underneath, any bodyfat they carry can appear more prominent.
It’s not a moral failing or a scary transformation. It’s just a shift—and one that can shift again, with time and support.
Myth #2: Lifting Light Weights “Tones” or “Lengthens” Muscles
This is another common one, especially in magazines and social media:
“Use light weights to tone and lengthen your muscles.”
Let’s take it apart gently:
- “Muscle tone” is a real term—but it’s not about appearance. In physiology, tone refers to your muscle’s readiness to contract, not how “defined” it looks.
- You can’t lengthen a muscle by lifting weights. Muscle length is determined by anatomy—tendons and attachment points. What people mean by “long and lean” often comes down to bodyfat levels and muscle development.
- What actually creates the look people associate with tone?
- A little more muscle
- A little less bodyfat
- Consistency over time
That’s it. No special rep schemes or secret exercises. Just steady work and clear expectations.
The Bottom Line
Myths like these often stick around because they’re simple and catchy. But they can leave people feeling confused or discouraged when their experience doesn’t match the “rules.”
At Woodshed, we believe training should make sense.
We focus on helping our members build real-world strength in a way that supports their lives—not just their workouts. That starts with clarity, not confusion.
If you’re ready for training that cuts through the noise, we’d love to meet you.