In the health and fitness world, misconceptions run rampant. One of the most common errors people make is assuming that correlation equals causation—that just because two things are linked, one must directly cause the other. This misunderstanding can lead to wasted effort, frustration, and even harm. Let’s dive into some of the most persistent myths and uncover the truth behind them.
What Does “Correlation is Not Causation” Mean?
Correlation means two things happen together, while causation means one directly causes the other. Just because a certain workout, diet, or trend is linked to a particular outcome doesn’t mean it’s responsible for it. Often, other factors are at play.
Debunking Common Health and Fitness Myths
1. Deadlifts Cause Back Pain
Deadlifts are frequently blamed for back pain, but the lift itself isn’t the culprit. Poor form, pre-existing conditions, or insufficient mobility are often the real causes. When performed correctly, deadlifts strengthen the back and build resilience, not pain.
2. Sweating During Cardio Equals Effectiveness
Sweating doesn’t measure the effectiveness of a workout. While cardio often causes visible sweating, strength training burns calories more efficiently in the long run through the after burn effect, keeping your metabolism elevated for hours post-exercise.
3. Carnivore and Plant-Based Diets Improve Health
People often credit extreme diets, like carnivore or plant-based eating, for weight loss or better gut health. However, these improvements often come from cutting out processed foods, not the diets themselves. The key takeaway? It’s what you remove from your diet that matters most.
4. Intermittent Fasting Leads to Weight Loss
Intermittent fasting is celebrated for weight loss, but its success usually lies in reducing meal frequency and caloric intake. A smaller eating window often leads to fewer snacks, less processed food, and overall lower calorie consumption—not magic in the fasting itself.
5. Squats Cause Knee Pain
Some avoid squats, believing they’ll damage their knees. However, pain typically results from poor technique, muscular imbalances, or pre-existing conditions. Done correctly, squats are one of the most effective exercises for strengthening knees and improving mobility.
6. Light Weights for “Toning”
High reps with light weights are often associated with “toning.” In reality, muscle tone comes from building muscle and reducing body fat. Progressive overload with heavier weights is usually more effective for achieving a sculpted look.
7. Juice Cleanses Detox the Body
Juice cleanses are often marketed as a way to “detox.” The truth? Your liver and kidneys are already equipped to detoxify your body. Any benefits from a cleanse likely come from cutting out junk food and alcohol—not the juices themselves.
8. Running is the Best Way to Lose Weight
Running burns calories, but it’s not the holy grail of weight loss. Creating a calorie deficit is what matters most, and strength training often surpasses running in sustaining fat loss by building muscle and boosting metabolism.
9. High-Protein Diets Automatically Build Muscle
Protein is crucial for muscle repair and growth, but simply eating more protein won’t result in muscle gain. Resistance training, progressive overload, and adequate recovery are the true drivers of muscle development.
10. Gluten-Free Diets and Weight Loss
Many believe cutting out gluten leads to weight loss. However, the benefits often come from eliminating processed, high-calorie foods rather than gluten itself. Gluten-free cookies and snacks are no guarantee of a healthier lifestyle.
11. “Healthy” Labeled Snacks Lead to Better Results
Foods labeled “organic,” “low-fat,” or “gluten-free” are often seen as weight-loss-friendly. However, overeating these products can still result in a calorie surplus. It’s the portion size and overall diet quality that truly matter.
Why This Matters
Understanding the difference between correlation and causation helps you make smarter choices for your health and fitness. Relying on surface-level connections can lead to frustration and setbacks. Instead, focus on the science-backed principles behind your habits.
The Real Takeaway
Before jumping to conclusions, ask yourself: What’s the real reason this is working—or not working? Is it the diet or exercise itself, or are other changes at play? By looking deeper, you’ll uncover the tools for lasting, meaningful progress.
