Exercise basics: what science says about classic fitness myths

This particular fitness myth likely stems from legitimate concerns about growth plates, the cartilaginous areas at the ends of long bones that are softer during development. The worry: damage to these plates could affect height. The reality: properly designed and supervised resistance training programmes actually benefit young people. 

Research shows that structured weightlifting increases bone strength index, decreases fracture risk and sports-related injuries and builds self-esteem alongside fitness interest. A 2017 study identified improper form and poor programme design as the main culprits behind injuries, not the weights themselves. With appropriate supervision and training, injury rates hover around 0.035 per 100 participant hours in resistance training. The basic workout for beginners at home or in the gym should include proper technique instruction, regardless of age.

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The problem with declaring squats universally dangerous is that it misunderstands how the legs actually work. Knee joints don’t operate in isolation—they’re supported by surrounding muscles. When you experience knee pain during squats, it’s typically because those supporting muscles aren’t strong enough yet to do their job, forcing the joints to bear stress they shouldn’t. 

This doesn’t mean squats are inherently harmful. It means your current strength levels might not match the demand placed on them. That said, people with knee osteoarthritis, runner’s knee or meniscus tears may find squatting genuinely painful regardless of strength levels—these conditions change what knees can safely handle. 

The solution isn’t avoidance but adaptation, according to physical therapist Dr Kristen Gasnick. If pain persists despite correct technique, whether from form issues or existing knee conditions, you can try alternatives. Glute bridges work the same muscles (glutes, hamstrings and quadriceps) while you’re lying down, taking pressure off the knees. Sit-to-stands replicate the squat movement pattern but let you actually sit at the bottom, taking the load off the joints at the most challenging point. 

Build capacity where your body allows it, paying attention to what your knees are telling you. Persistent discomfort warrants a conversation with a physical therapist or sports medicine specialist who can assess your specific situation and refine your exercise basics for long-term joint health.

Read more: What makes the Asian squat good for you? A scientific breakdown

No pain, no gain—there’s truth to it, up to a certain point. Sports medicine specialist Dr Christopher Kroner acknowledges that some discomfort is necessary for strength and cardiovascular gains. When muscles work harder, you feel the burn, a brief sensation that comes from natural muscle fatigue. This temporary stress, paired with proper recovery, helps build strength and endurance over time.

But certain pain signals demand attention: severe or sharp sensations during a workout indicate stress, inflammation, damage or sensitivity. Stretching that feels like tissue being pulled apart isn’t a sign of flexibility gains. Overdoing exercises with incorrect form may lead to tendonitis, bursitis or stress fractures. 

Proper technique prevents injuries during healthy exercise routines. Learn to listen to your body’s cues and consider working with a trainer who understands your objectives. Adjusting technique when unfamiliar pain arises is science-backed fitness advice, not weakness.

Different studies champion different times for working out—morning, afternoon, evening—but the real answer is refreshingly practical. The best time is whenever you can show up consistently, even at night. 

According to Harvard Health Publishing, researchers examined 23 studies and found that evening exercise didn’t disrupt sleep and actually helped people fall asleep faster and spend more time in deep sleep. The exception: high-intensity workouts less than an hour before bed. If you prefer evening sessions, time them properly or opt for lower-intensity movement closer to bedtime.

Your simple home workout for beginners can happen at dawn or dusk. The timing that fits your schedule and energy patterns will always outweigh the theoretically optimal slot that you can’t sustain.

Rest days are lazy days—that’s the myth that keeps people overtrained and underperforming. Recovery is when your body rebuilds what training breaks down, according to strength and conditioning specialist Dana Santas. Skipping this process is one of the biggest beginner workout mistakes, increasing the risk of injury and burnout. 

With adequate recovery, your body adapts positively, leading to strength gains and enhanced capacity for future demands. How you rest depends on what your body needs. Passive rest means complete time off, while active recovery uses light movement to encourage circulation without adding stress. Restorative recovery targets your nervous system through breathing exercises, meditation or massage. 

Learning to balance rest, effort and consistency is one of the most important exercise basics—and the key to sustainable fitness progress.

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