The Dangers of Certainty: Why "It Depends" Is the Smartest Answer in Fitness
We've all seen them: the fitness gurus on social media with chiseled physiques, promising a single, foolproof method to get the body of your dreams. Their captions are filled with absolute statements. "You MUST do this." "NEVER eat that." "This is the ONLY workout you need." Their confidence is compelling. It feels reassuring to be handed a simple, clear-cut answer in a world full of confusing information.
This certainty creates a powerful illusion of expertise. When someone speaks with unwavering conviction, we tend to believe they have it all figured out. But what if the opposite is true? In the complex world of human physiology, the most knowledgeable experts are often the ones who hesitate to give a simple answer. They're the ones who say, "It depends."
While it might sound like a cop-out, that two-word phrase is often a gateway to a much deeper, more personalized, and ultimately more effective approach. True expertise isn't about having one right answer; it's about understanding the countless variables that make each person's fitness journey unique. Let's explore why nuance is king and break down ten common fitness "rules" that aren't rules at all.
Why We Crave Certainty (And Why It Fails Us)
The appeal of a simple, universal solution is undeniable. It cuts through the noise and offers a clear path forward. If a trainer tells you, "Eat these five foods and do this 20-minute workout to lose 10 pounds," it feels easy and achievable.
However, this black-and-white approach ignores the beautiful complexity of the human body. Factors like your genetics, age, gender, stress levels, sleep quality, training history, and personal preferences all play a massive role in how you respond to any diet or exercise plan. A one-size-fits-all solution is destined to fail most people because it wasn't designed for an individual; it was designed for a generic ideal.
A true expert understands this. When you ask them a question, they don't just give you a rule. They ask you more questions. "What's your goal? What does your current routine look like? How much time can you commit? Do you have any injuries?" Their "it depends" is followed by a thoughtful explanation of the factors that matter for you. This is the hallmark of a professional who is dedicated to your success, not just to selling a simple program.
10 Fitness "Truths" That Actually Depend on You
To see this in action, let's break down ten common pieces of fitness advice that are often presented as non-negotiable facts.
1. "You must eat six small meals a day to boost your metabolism."
This was a dominant belief in the fitness world for years. The theory was that eating frequently would keep your metabolism "stoked," turning you into a fat-burning machine. It sounds logical, and many people have had success with this method.
But the truth is, it depends.
The metabolic "boost" from eating, known as the thermic effect of food (TEF), is related to your total daily calorie intake, not how many meals you divide it into. Whether you eat 2,000 calories across three large meals or six small ones, the total energy burned through digestion will be roughly the same.
When it might work: For someone who struggles with hunger or energy crashes, smaller, more frequent meals can help manage appetite and maintain stable blood sugar.
When it might not: For someone with a busy schedule, forcing in six meals can be stressful and impractical. Others find that fewer, larger meals are more satisfying and easier to manage. What matters most is your total calorie and macronutrient intake for the day, not the clock.
2. "Cardio is the best way to lose fat."
The image is classic: someone trying to lose weight spends hours on the treadmill. Cardio burns calories, and a calorie deficit is necessary for fat loss, so it seems like a direct line to results.
But the truth is, it depends.
While cardio is an excellent tool for heart health and calorie expenditure, it's not the only—or always the best—piece of the puzzle. Resistance training (lifting weights) is crucial for building and maintaining muscle mass. The more muscle you have, the higher your resting metabolic rate, meaning you burn more calories even when you're not working out.
The ideal approach: A combination of both is often most effective. Resistance training builds the metabolic "engine," while cardio helps burn additional fuel.
What it depends on: Your personal preference is key. If you hate running but love lifting, you'll be more consistent with a strength-focused plan. The best exercise for fat loss is the one you will do consistently.
3. "You should never let your knees go past your toes when you squat."
This is one of the most repeated cues in the gym, often said with the stern warning that you'll destroy your knees if you disobey.
But the truth is, it depends.
This cue originated as an oversimplification to help beginners learn to hinge at their hips instead of just bending their knees. However, for many people, allowing the knees to travel forward is a natural and safe part of the squatting motion. Your body's anatomy plays a huge role. Someone with long femurs and a short torso might have to let their knees travel past their toes to maintain balance and achieve depth in a squat.
What matters more: Maintaining a neutral spine, keeping your heels on the ground, and controlling the movement are far more important for safety.
The danger of the rule: Forcing this rule on a body not built for it can actually shift stress to the lower back and hips, potentially causing other problems.
4. "Carbs make you fat, so you should avoid them."
Carbohydrates have been the villain in many popular diets for decades. The logic is that carbs can spike insulin, a hormone that promotes fat storage, so cutting them out must be the key to getting lean.
But the truth is, it depends.
No single food group is inherently "fattening." Gaining fat is a result of consuming more calories than you burn over time, regardless of where those calories come from. Carbohydrates are the body's preferred source of energy, especially for high-intensity exercise. They fuel your workouts, help with muscle recovery, and support brain function.
Context is everything: A sugary donut has a very different effect on your body than a bowl of oatmeal or a sweet potato. The quality of the carbohydrate matters.
What it depends on: Your activity level is a major factor. A sedentary person may need fewer carbs than a marathon runner. It also depends on your personal tolerance and goals. Some people feel great on a lower-carb diet, while others feel lethargic and weak without them.
5. "Soreness is the sign of a good workout."
Many people chase that next-day muscle soreness, known as Delayed Onset Muscle Soreness (DOMS), believing it's proof that their workout was effective and that they're making progress. If you're not sore, you must not have worked hard enough.
But the truth is, it depends.
Soreness is simply a sign of having exposed your muscles to a new or more intense stimulus than they are used to. While it often accompanies effective training, especially for beginners, it is not a reliable indicator of muscle growth or a "good workout." As your body adapts to a training program, you will likely experience less soreness, but that doesn't mean the workouts are no longer effective.
What's a better sign of progress? Progressive overload. Are you able to lift slightly heavier, do one more rep, or have better form than you did last week? That is the true measure of progress.
The downside of chasing soreness: Constantly seeking extreme soreness can lead to overtraining, poor recovery, and an increased risk of injury.
6. "You must drink a protein shake immediately after your workout."
The "anabolic window" is a famous concept in gym culture. It refers to a supposed 30- to 60-minute window post-workout where your body is primed to absorb protein and kickstart muscle repair. This has led to a frantic rush to chug a protein shake the second the last dumbbell is dropped.
But the truth is, it depends.
While getting enough protein after a workout is important for recovery and muscle growth, the timing is far more flexible than many believe. The "window" is more like a large garage door that stays open for several hours. Research shows that total daily protein intake is a much more significant factor for muscle growth than precise nutrient timing.
When it might work: If you train in a fasted state (like first thing in the morning), getting protein in shortly after your workout is a good idea to kickstart recovery. Shakes are also a convenient way to meet protein goals if you struggle to eat enough whole foods.
When it might not: If you had a protein-containing meal a few hours before your workout, your body still has amino acids circulating in the bloodstream. You can simply have a normal, protein-rich meal within a couple of hours after you train and achieve the same benefit. Stressing about a 30-minute window is unnecessary.
7. "Lifting heavy weights will make women bulky."
This is one of the most persistent myths in fitness and has steered countless women away from the weight room. The fear is that lifting anything heavier than a pink dumbbell will instantly lead to a "manly" or overly muscular physique.
But the truth is, it depends.
Building significant muscle mass is incredibly difficult. Women produce only a fraction of the testosterone that men do, which is the primary hormone responsible for large muscle growth. The vast majority of women who lift heavy weights develop a lean, toned, and athletic look—not a "bulky" one. The physique of a professional female bodybuilder is the result of years of highly specific training, a meticulous diet, and often, supplementation. It doesn't happen by accident.
When it might feel true: When you first start lifting, your muscles may retain water and feel "swollen" or "tighter," which can be misinterpreted as bulk. This is a temporary phase of adaptation.
What it really depends on: "Bulky" is often a result of having a higher body fat percentage on top of developing new muscle. A consistent training program paired with a supportive nutrition plan will almost always lead to a leaner, stronger physique, not a bulky one.
8. "You have to do high-intensity interval training (HIIT) for results."
HIIT workouts—short bursts of all-out effort followed by brief recovery periods—have become incredibly popular for their efficiency and calorie-burning potential. Many sources tout it as the superior form of cardio for fat loss and conditioning.
But the truth is, it depends.
HIIT is a powerful tool, but it's also highly demanding on your central nervous system. It's high-impact and high-stress. While effective, it's not the only way to get great results, and it's not suitable for everyone, especially beginners or those with joint issues.
When it works well: For people short on time, a 20-minute HIIT session can be more effective than a longer, steady-state workout. It's excellent for improving cardiovascular capacity.
When it might not: Doing too much HIIT can lead to burnout, overtraining, and an increased risk of injury. Lower-intensity steady-state cardio (LISS), like a brisk walk, jog, or bike ride, is also fantastic for heart health and fat loss, and it's much easier to recover from. The best approach often involves a mix of both, depending on your goals, recovery ability, and what you enjoy.
9. "Stretching before a workout prevents injuries."
We were all taught in gym class to hold static stretches—like a standing hamstring stretch or quad pull—before starting any activity. The logic was that it "warms up" the muscles and makes them more pliable, reducing the risk of pulling or tearing something.
But the truth is, it depends.
Holding long, static stretches on cold muscles may actually decrease power output and performance. It can signal to the muscle that it's time to relax and lengthen, which is the opposite of what you want before an activity that requires strength and explosive power.
What works better: A dynamic warm-up is far more effective for injury prevention. This involves moving your joints through a full range of motion, such as with leg swings, arm circles, bodyweight squats, and lunges. This increases blood flow, raises your body temperature, and activates the nervous system, preparing your body for the work ahead.
When static stretching is useful: It's fantastic for improving long-term flexibility and cooling down after your workout, when your muscles are warm and receptive to being lengthened.
10. "You need to change your workout routine every few weeks to 'confuse' your muscles."
The idea of "muscle confusion" suggests that if you do the same exercises for too long, your body will adapt and you'll stop making progress. Therefore, you must constantly switch up your entire routine to keep your muscles guessing.
But the truth is, it depends.
While variety has its place, the primary driver of progress in strength and muscle growth is progressive overload—gradually increasing the demand on your muscles over time. This requires consistency. If you're constantly changing your exercises every week, it's difficult to track whether you're actually getting stronger. You never give your body a chance to master a movement and then improve upon it.
When variety is good: Minor variations can be helpful. You might switch from a barbell bench press to a dumbbell press for a few weeks to work on stability, or change an accessory exercise to keep things interesting. This is different from completely overhauling your core lifts.
What works better: Stick with a well-designed program focused on fundamental movements for at least 4-8 weeks. Focus on getting stronger in those lifts by adding weight, reps, or sets. Once you stop making progress with that approach, then it might be time to introduce a new stimulus or a new program. Progress comes from consistency and overload, not confusion.
How to Spot True Expertise
The next time you're seeking fitness advice, listen for nuance. A true professional won't give you a dogmatic rule. Instead, they will help you understand the principles and apply them to your unique situation.
Look for a coach or resource that:
Asks questions before giving answers.
Uses phrases like "it depends," "for most people," or "it's contextual."
Explains the "why" behind their recommendations.
Focuses on sustainable habits over quick fixes.
Embracing the "it depends" mindset is empowering. It frees you from the pressure of following rigid, one-size-fits-all rules and allows you to find what truly works for your body, your goals, and your life. True progress isn't found in certainty, but in curiosity and personalization.