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If you’ve ever felt like you’re doing everything right—the spin classes, the bootcamps, the cold plunges—only to feel exhausted and stuck, you’re not alone.
As women we’ve been fed a ton of bad advice when it comes to getting stronger, leaner, and healthier.
The problem? Most of it keeps us overworked, underfed, and spinning our wheels. It’s time to ditch the drama and start training in a way that actually works, babe.
My goal with this blog is to free you from the hamster wheel of– “just do more” –and help you focus on what actually moves the needle. There are 5 fitness myths that are keeping you stuck- let’s get to the truth so you can finally see real results. Grab a snack, get cozy. Let’s go!
Women's Fitness Myth #1:
Lifting Weights Will Make You Bulky
Reality:
Strength training = your best friend if you want a lean, toned, and strong body. It takes very specific eating and an insane training volume to add the bulk you’re imagining. You won’t accidentally replicate it, I promise.
Instead, lifting weights helps shape and define your muscles (AKA: those jeans fit just right) and makes you feel more confident in your body.
What to Do Instead:
Focus on progressive strength training, lifting weights 2-4 times per week, and increasing resistance over time (this is the most important part!).
It doesn’t have to be fancy. The basics like squats, presses, and deadlifts work the best for muscle tone and fat loss.
Carla’s Story:
When Carla joined my coaching program in 2017, she was a runner, uninterested in strength training because she thought she’d look “like a man.”
A few months later? She was stronger, leaner, and feeling more confident than ever—without a single ounce of “bulk.” The best part though? It’s been 6 YEARS and she’s still strength training and getting strong.
I’m all about sustainable health, aren’t you!?
Women's Fitness Myth #2:
You Have to Do More Cardio to Lose Fat
Reality:
If you’re a Cardio Queen, you might need to sit down for this. Endless cardio is not the key to fat loss. Strength training, proper nutrition, and strategic metabolic conditioning are FAR more effective.
Yes, cardio has its place, but if you’re spending hours on the treadmill and not seeing results, it’s time to switch things up.
What to Do Instead:
Incorporate a mix of strength training, high-intensity interval training (HIIT), and walking. Strength training builds muscle (which burns more calories at rest), while HIIT workouts improve cardiovascular health in a short amount of time. Walking torches calories without any high impact strain.
A combination of all 3 is magic for strength, cardiovascular health and healthy aging.
My Story:
I used to believe the cardio myth myself. I ran miles and miles, thinking it was the only way to stay lean. It wasn’t until I stopped running (and switched to walking and macro educated eating) that my body composition changed dramatically—I got stronger, leaner, and felt better than ever.
Women's Fitness Myth # 3:
You Need to Eat 1,200 Calories to Lose Weight
Reality:
Severely restricting calories slows your metabolism, increases the chance of weight regain, down regulates your hormones, and leaves you feeling exhausted.
Women need fuel—especially if they’re strength training. Eating enough protein, healthy fats, and fiber-rich carbs is the key to sustainable fat loss and muscle definition.
Also P.S. 1200 calories is the caloric need of a toddler… so can we not?
What to Do Instead:
Instead of starving yourself, focus on hitting the baseline goals first.
- Enough protein = .7-1.0 g/lb of body weight
- Enough fiber = 25-35g is generally recommended as a baseline for most adults.
- From here, focus on real whole foods to make up the rest of your diet. Prioritize protein intake, eat whole, nutrient-dense foods, and make sure you’re fueling your workouts properly.
Kris' Story:
Kris was eating less than 1,200 calories a day, thinking she was “doing everything right” but still struggling with weight loss and energy crashes.
We worked together to increase her calories strategically and heal from the fear of food that had been instilled into her by previous trainers.
Now? She has more energy, more strength, and she’s finally seeing the progress she wanted.
Women's Fitness Myth #4:
Crunches Will Give You Abs
Reality:
Listen, you can do a thousand crunches a day and still not see abs if your nutrition and overall training program aren’t on point.
Strong core muscles come from strength training, proper nutrition, and reducing overall body fat.
What to Do Instead:
Strengthen your core with functional movements like planks, stability ball core (my fav!), deadlifts, and carries.
It’s true, crunches will set your abs on fire. But if you want to see those abs, your personalized nutrition is a much bigger factor. First stop? Master your macros.
Coaching Tip:
Instead of chasing a specific look, pursue a body that can perform how you want it to and one that feels good every single day.
Related: Transform your Body with Strength Training and Nutrition
Women's Fitness Myth #5:
More Workouts = Better Results
Reality:
More isn’t always better—better is better. In the gym, you’re breaking down the muscle. This is offset by rest when we rebuild as a response to the muscle breakdown.
The strength training is the stimulus, but the rest is where the magic happens! Enough time for recovery is just as important as the work you put in at the gym.
What to Do Instead:
Train smart. Prioritize 2- 4 high-quality strength workouts per week, and 2-3 short bursts of HIIT training.
The rest of your time should be spent getting 8k steps/ day, eating nourishing food, and pouring into your important relationships. Sleep, stress management, and nutrition play a huge role in progress.
P.S: In my 12-week coaching program, I teach my clients how to train smart—balancing strength, nutrition, and recovery to get optimal results without burnout.
A Coaching Tip
My biggest beef with the myths about women’s fitness? They all push the same toxic message: Do more. Eat less.
The result? Women are running themselves into the ground—burnt out, exhausted, and stuck in a never-ending chase for a “better” body. Enough is enough.
Here’s my perspective: Lift heavy often, push your heart rate high a few times a week, get educated on nutrition, and move your body daily. That’s it!
The rest of your energy should go into actually living your life. Vibrant health isn’t just about looking a certain way—it’s about feeling strong, energized, and confident in your body too. And I want that for you. 
Ready to Train Smarter and Get Results?
If you’re tired of wasting time on fitness myths and want a real plan that actually works, I’d be honored to show you how to get started.
My 12-week Strength + Nutrition Challenge is designed specifically for women who want to get stronger, feel amazing, and finally understand how to train in a way that works for their body.
Spots are limited, so if you’re ready to stop guessing and start progressing, pick your program here.
Xo, Victoria
Remember, always check with your health care professional before starting any new diet or exercise program. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.
Every body and person is different. Therefore, We cannot and do not guarantee that you will attain a specific or particular result, and you accept the risk that results differ for each individual. As with any health-related program or service, your results may vary.
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