It could be something you learned as a child, a tip from your co-worker, or advice you read online. However, just because someone said it or because a lot of people believe it, doesn’t mean it’s true. Read on to learn the truth behind five popular exercise myths.

Myth #1: Lifting Weights Makes Women Bulky

The fact is, men and women are created differently, which prevents this from happening. The testosterone in men’s bodies enable them to bulk up and build muscle faster in response to strength training, but estrogen keeps women’s bodies from having this effect. Rather than bulking up, lifting weights helps women burn calories, lose weight, support healthy bones, and increase their amount of lean muscle, all which are desired results.

Myth #2: You Can Spot Reduce

Many people mistakenly believe that by doing exercises that target trouble areas like your belly, arms or thighs that they’ll see the results they want. Crunches to reveal six pack abs, dips to dissolve upper arm flab, or squats to thin the thighs unfortunately don’t work on their own. Yes, exercises tone underlying muscle, but until the outer layers of fat are gone you won’t see a difference. Lose the fat by eating a healthy diet and burning extra calories through regular cardio and strength-training exercise.

Myth #3: No Pain, No Gain

Sweat, tears, over-exertion, and pain aren’t what it takes to benefit from exercise. Discomfort is expected, but your body should never feel pain during a workout. Pain during or after exercise is a signal you’re doing something wrong or that you’re already injured. It also increases your likelihood of quitting. So disregard the advice to work through the pain. Rest until the pain subsides and if it doesn’t, see your doctor.

Myth #4: Exercise Means I Can Eat Whatever I Want

Just because you ran on the treadmill for 30 minutes this morning doesn’t mean you’re okay to eat a double cheeseburger for lunch. Your diet actually plays a larger role in weight control and overall health than exercise.

Myth #5: Stretching Helps Prevent Injury

Regular stretching improves circulation, reduces stress, and increases range of motion. But static stretching (holding a stretch for 10, 20, or 30 seconds) prior to exercise has been found ineffective at preventing injury and delayed onset muscle soreness. Static stretches should be done after exercise when your muscles have had a chance to warm up. The best way to warm up your muscles before exercise is with dynamic stretching, which involves moving your muscles and joints through their entire range of motion.