Don’t Ask Your Favorite Workout to Do Something It Can’t Do: Why Understanding the Limits of Your Workout is the Key to Real Results
Over the last 25 years, I’ve watched thousands of people fall in love with a specific type or modality of exercise. Whether it’s yoga, Pilates, running, or circuit training, their connection to the workout becomes personal—and, in some cases, part of their identity.
No judgment. Loving your workout is a beautiful thing.
But here’s the reality: just because you love your workout doesn’t mean it’s delivering the results you want—or need. Too often, we try to force fit benefits to a workout that simply isn’t designed to produce them. That disconnect leads to frustration, stagnation, and in some cases, giving up entirely.
Let’s explore what the science of exercise physiology and strength training has revealed over the last two decades:
Common Misconceptions, Backed by Research:
Combining strength and cardio in one session doesn’t increase calorie burn afterward. In fact, a 2020 meta-analysis found: “Exercise interventions (aerobic and resistance exercise combined) did not increase resting metabolic rate.”
Yoga doesn’t lead to a leaner or more toned appearance.
Core exercises don’t reduce belly fat. A 2022 meta-analysis concluded: “Localized muscle training had no impact on localized fat tissue… there was no spot reduction.”
Pilates doesn’t build strength or lean muscle. A 2021 study concluded: “Pilates failed to improve physical fitness-related parameters.” It also doesn't improve aerobic fitness.
Importantly, these studies included participants of all ages and both genders.
So What Should We Do?
You can and should continue doing the activities and recreation you enjoy. Go on the hike. Join the yoga class. Take the walk.
Just don’t expect those forms of movement to accomplish goals they aren’t designed for—whether that’s building muscle, reducing fat, or improving metabolism. We need to align our training with our goals, not just our preferences.
Personally, I love long, slow walks—and I’ll keep taking them, even though the research shows they’re relatively ineffective for improving cardiovascular fitness. I’m not walking for the physical benefits; I’m walking to enjoy the outdoors and listen to a great podcast.
Take-Home Message:
Don’t expect your workout to do what it wasn’t designed to do.
And don’t let influencers or marketing tell you otherwise.
