Arbitrary fitness goals and why they are total bullsh*t

One of my biggest pet peeves in the fitness world (and believe me, I have many) is the sheer number of arbitrary, outdated, and scientifically shaky rules we're told to follow to be "healthy". These so-called "goals" often sound official and get repeated like gospel, but when you dig a little deeper, they completely fall apart. Here are 10 of the most common ones that really grind my gears, and why they're... well, total bullsh*t.

10,000 steps a day

This number did not come from a scientific study, it came from a marketing campaign in 1960s Japan to sell pedometers [1]. Yes, walking is brilliant for our physical and mental health. But the idea that you must hit exactly 10,000 steps every single day to be healthy? Nonsense. Research shows benefits kick in well before that: even 4,000–7,000 steps a day can significantly improve health outcomes [2].

Drink 8 glasses (2 litres) of water daily

This one's been around forever, but here's the thing: our hydration needs aren't one-size-fits-all. They depend on loads of factors: climate, activity level, diet, medications, and individual differences. And there is virtually no research out there supporting the notion that we should all be drinking a specific amount of water daily [3]. Drink when you're thirsty. Trust your body. And no, you don't need to carry around a 2L water bottle like it's a personality trait.

Burn 500 calories per workout

This is based on the (oversimplified) idea that burning 500 calories a day = 3,500 calories a week = 1 pound of fat loss. But our bodies aren't spreadsheets. Metabolism is dynamic. Caloric burn varies from person to person, and our bodies adapt. Chasing a fixed number (or any number, for that matter) is a great way to make exercise feel like punishment.

Don't eat after 7pm

This one suggests your body suddenly forgets how to process food at night. And assumes that we all go to bed at the same time. What matters more than when you eat is what, how, and how much you're eating overall, and whether your routine works for you. There may be reasons to avoid heavy meals right before bed (e.g., for sleep or reflux), but health? Not the issue [4].

Exercise every day

Rest days exist for a reason! More exercise ≠ better results. In fact, overtraining can backfire, increase injury risk, and mess with your motivation. Your body needs time to rest, recover, and rebuild, especially after intense workouts. Active recovery, mobility work, or just a proper day off? All legit.

Do 30 minutes of cardio before weights to burn fat

People love to talk about the "fat-burning zone", but it's often misunderstood. It's not about the order of your workout, it’s about overall energy balance, consistency, and what works best for your goals. (As well as genetics, lifestyle, socio-economic factors, mental health, and all the other factors that influence how our body stores and burns fat.) Some people lift better with fresh energy; others like to warm up with cardio. Do what works for you.

If you're not sore, it didn't count

DOMS (Delayed Onset Muscle Soreness) is not a reliable indicator of progress. You can improve strength, endurance, mobility, and fitness without hobbling down the stairs the next day. Being sore all the time is a sign you're probably overdoing it or not recovering well, not that you're smashing your goals. Let's get rid of the "no pain, no gain" mentality, as well as all the other ridiculous slogans (think: "sweat is your fat crying") that suggest that exercise should be anything other than joyful.

Six-pack abs = fit and healthy

"Abs are made in the kitchen"... and genetics. And a whole bunch of other factors that are not within our control. Having visible abs is not a requirement for health, strength, or fitness. In fact, it often comes down to very low body fat percentages, which may not be sustainable or healthy for everyone. Strong, confident, healthy bodies come in all shapes and sizes.

Always stretch before your workout

Stretching can be helpful, but static stretching before lifting or high-intensity work? Not always. It may even temporarily reduce strength and power. Instead, try dynamic warm-ups to prep your body for movement (think leg swings, bodyweight squats, shoulder circles). And again, find a stretching routine that works for you!

Targeted fat loss (aka "spot reduction")

Still doing 100 crunches hoping for a flatter stomach? Hate to break it to you, but you can't pick and choose where your body loses fat [5]. Fat loss happens systemically (if it happens at all), and how your body stores it (and loses it) is largely genetic. Also, fat loss, much like weight, depends on a whole host of factors, the majority of which we do not have control over. Instead, focus on strength, function, and how movement makes you feel, rather than chasing impossible appearance ideals.

In summary…

Fitness myths are everywhere. And they often do more harm than good, fuelling guilt, disordered eating and exercise behaviours, and toxic perfectionism. You don't need to live by arbitrary rules to be active, healthy, or confident in your body. You also don't actually owe anybody health or activity (but that's a topic for another post!).

Want to move more? Move in ways that feel good, sustainable, and aligned with your life, not someone else's Instagram reel. Let's call time on fitness BS, and create space for more real, inclusive, empowering approaches to movement and health.

Got a favourite myth I missed? Or one you used to believe, too? I'd love to hear from you—drop me a comment, message, or come find me on socials.

That's all for now—thank you for being here and for making a commitment to make movement spaces more inclusive for all bodies!

New posts go live on the 1st of every month.

References

1. BBC News. (2018, January 18). Forget walking 10,000 steps a day. BBC News. https://www.bbc.co.uk/news/health-42864061

2. Tudor-Locke, C., Craig, C. L., Brown, W. J., Clemes, S. A., De Cocker, K., Giles-Corti, B., ... & Blair, S. N. (2011). How many steps/day are enough? For adults. International Journal of Behavioral Nutrition and Physical Activity, 8, 1-17. https://doi.org/10.1186/1479-5868-8-79

3. Valtin, H. (2002). "Drink at least eight glasses of water a day." Really? Is there scientific evidence for "8×8"?. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. https://doi.org/10.1152/ajpregu.00365.2002

4. Sandhu, S. K., & Tang, T. S. (2017). When's dinner? Does timing of dinner affect the cardiometabolic risk profiles of South‐Asian Canadians at risk for diabetes. Diabetic Medicine, 34(4), 539-542. https://doi.org/10.1111/dme.13081

5. Ramirez-Campillo, R., Andrade, D., Clemente, F., Afonso, J., Pérez-Castilla, A., & Gentil, P. (2021). A proposed model to test the hypothesis of exercise-induced localized fat reduction (spot reduction), including a systematic review with meta-analysis. Human Movement, 23(3), 1-14. https://doi.org/10.5114/hm.2022.110373