Fitness Culture Isn’t Always as Scientific as It Seems
When it comes to fitness advice, some phrases and exercises are so common they feel like universal truths. “No pain, no gain.” Burpees for fat loss. Stability balls for core strength. We hear these things so often, they must be backed by science, right?
Not always.
Many of the popular trends in fitness culture have unexpected origins or less scientific backing than we think. Let’s dig into a few surprising stories behind some of the most famous fitness phrases and tools—and whether they deserve the hype.
1. “No Pain, No Gain” — The Motto That Won’t Die
The phrase “No pain, no gain” is one of the most infamous fitness clichés. It suggests that if you’re not feeling discomfort or soreness, you’re not working hard enough. But does science support this idea?
Short answer: Not really.
Pain isn’t a reliable indicator of progress.
Soreness comes from muscle damage, not necessarily from a more effective workout. You can build strength, endurance, and mobility without extreme soreness or pain. In fact, overtraining or ignoring pain can lead to chronic injuries that derail progress altogether.
The phrase actually gained popularity in the 1980s fitness boom, but its origins trace back even further to Benjamin Franklin, who used it to describe personal and financial growth, not physical fitness.
The Reality:
- Pain is your body’s way of saying something’s wrong.
- Progress happens with consistency, not suffering.
- Listen to your body. Discomfort is normal, sharp pain is not.
2. The Stability Ball: A Rehab Tool Turned Fitness Trend
The stability ball (or Swiss ball) is now a staple in gyms and physical therapy offices around the world. But this tool didn’t start as a trendy workout device.
It was originally invented in 1963 by an Italian toy maker named Aquilino Cosani, who created the large inflatable balls for children. The balls were eventually adopted by Swiss physical therapists to help patients recover from neurological disorders and improve balance.
Fast forward a few decades, and the stability ball made its way into mainstream fitness culture as a core-strengthening tool. While there’s some evidence to support its use in rehab and balance training, research shows that using a stability ball instead of a chair or for heavy lifting provides minimal additional benefits.
The Reality:
- Stability balls can improve balance and core stability, but they’re not a magic fix.
- They’re best suited for rehab exercises, balance drills, and stretching, not as a substitute for heavy strength training.
3. The Burpee: From Punishment to Fitness Staple
The burpee is one of the most hated (and celebrated) exercises in fitness. It’s often used as a fat-burning, full-body movement in high-intensity workouts. But do you know where it came from?
It was invented in the 1930s by Royal H. Burpee, a physiologist who designed the movement as a simple fitness test for heart health. The original burpee wasn’t meant to be done repeatedly — it was a four-count movement done once to test strength and coordination.
Somewhere along the way, the exercise morphed into a staple of military training and fitness punishment, becoming the exhausting, high-rep movement we know today.
The Reality:
- Burpees aren’t inherently bad, but they’re often overused in workouts.
- The movement is high impact, which can strain the joints if done excessively.
- If you’re not moving with good form, you’re better off modifying or choosing a lower-impact alternative.
4. TRX: A Navy SEAL’s DIY Invention
The TRX Suspension Trainer is a popular tool in functional training, but its origins are surprisingly low-tech.
The TRX was invented by Navy SEAL Randy Hetrick, who needed a way to stay in shape during deployments with minimal equipment. He used a judo belt and parachute webbing to create the first version of the TRX.
The system has since evolved into a commercial success, marketed as a tool for total-body strength, flexibility, and balance training.
While the TRX is effective for bodyweight strength training, it’s important to note that you can achieve similar results with other bodyweight exercises. The suspension system adds variety, but it’s not the only way to train functionally.
The Reality:
- TRX is great for bodyweight training, but it’s not essential.
- You can achieve similar results with calisthenics and traditional strength training.
- Suspension training is best for developing stability, balance, and mobility.
The Bottom Line: Science Over Hype
Fitness culture is full of trends, myths, and misconceptions. While some tools and phrases have practical value, many are overhyped or misunderstood. The key to sustainable progress is understanding the science behind movement and recovery, not chasing trends.
Here’s what really works:
Progressive overload — Gradually increasing the challenge in your workouts.
Consistency — Showing up regularly beats any fancy tool or fad.
Rest and recovery — Your muscles, tendons, and joints need time to adapt.
When in doubt, keep it simple. Focus on movements that feel good, tools that serve a purpose, and techniques that align with your goals.
Because at the end of the day, it’s not about the gear or the slogans — it’s about what you do with them.