15 Common Fitness Myths Debunked

Common Fitness Myths Debunked

Common fitness myths and rumours are abundant online nowadays, and whilst you may think you’re personally not affected by this phenomenon we can guarantee you’ve been exposed to more misinformation than you’d initially think. However, at OriGym we plan to tackle these myths associated with diet and exercise by providing our readers with the correct knowledge and expert advice.

But before we begin, if you’d like to learn both practical and theoretical knowledge required to combat these common fitness myths, enrol on OriGym's Level 3 Personal Training DiplomaRecognised by CIMSPA and regulated by Ofqual, our course is guaranteed to be of the highest possible industry standards. Download our course prospectus to learn more.

Common Fitness Myths Debunked

#1 – Fewer Calories Means A Healthier Diet

Myth: Drastically reducing your calorie intake will make you healthier

Calories associated with common fitness myths

When it comes to losing weight, lowering your calories is a valid choice, but you simply can’t starve yourself and expect next-day results. Workout myths and lies such as this can be extremely harmful, and cause both short and long-term damage to your health. 

For example, if you suddenly change your lifestyle to consume only a small fraction of your regular calorie intake, your well-intentioned actions will likely rebound. Following this, your body’s metabolism functions at a lower rate, which isn’t at all ideal if your goal is to lose weight.

This is because an extremely low-calorie diet can cause muscle loss, directly impacting the body’s metabolic rate. This muscle loss is particularly noticeable when you cut out foods with high protein levels, such as:

  • Eggs
  • Chicken Breast
  • Lentils 
  • Lean Beef
  • Fish
  • Almonds

Food associated with fitness myths

Therefore, we can say that health and fitness myths that state significant calorie restriction is better for your health aren’t strictly true. Instead of making you stronger, this dietary change will instead result in weakened muscles and much less energy.

Another huge downside to a sudden drop in calories is that it can make you far more susceptible to nutrient deficiencies, which in turn is caused by the lack of vital resources your body needs, including: 

  • Protein
  • Calcium 
  • Vitamin B
  • Vitamin D
  • Essential Fats (like Omega-3)

Neglecting these nutrients can result in minor or potentially major health issues, such as a severe reduction of bone strength or even recurring migraines and fatigue. The best way to manage your weight by reducing calories is to lower your food intake over a long, managed period so you can control the decline and keep your diet sustainable- be sure to avoid common exercise myths like this.

If you’d like additional resources to help combat these harmful health and fitness myths, check out our article on Personal Trainer meal plans for advice on how to adequately fuel your body. 

#2 – You Shouldn’t Stretch

Myth: You shouldn’t stretch before lifting weights so that your muscles stay tight

Stretching fitness myth

When it comes to myths about exercise, this one is just plain dangerous! Whilst this technically isn’t as prevalent as others to appear on our list, it can still be incredibly harmful to anyone who falls for it. 

Online discourse is the main reason why these workout myths grow to the extent that they do in the present day. All it takes to spread this misinformation is an ‘expert’ or ‘influencer’ casually suggesting that stretching is not optimal, and thousands of people will believe them outright with no evidence. 

These are dangerous workout myths that propagate the idea that stretching your muscles before exercising is a bad thing, which is blatantly untrue.

Couple stretching workout myth

The benefits of stretching have been well documented throughout history, examples of which include the likes of:

  • Getting your blood pumping
  • Reduces the chance of injury 
  • Shortens recovery time
  • Mentally preparing you for a workout

Secondly, many of these myths about fitness suggest that the shorter, tighter, and more compact state of muscle before an extensive stretch is stronger than a post-stretch muscle, purely due to how they feel. Again, this belief is unfounded and has no significant amount of evidence to support its claims. 

The truth is that, if you perform a workout such as a heavy lift with an unstretched chest, then your muscles would become strained. 

Injury myth associated with health and fitness

This will occur because said muscles have not been prepared to reach a full range of motion. This puts you at serious risk for sharp muscle pains, or perhaps even worse joint injuries that could have a prolonged effect on your movement throughout your life.

It's safe to say you should always get at least a small stretch in before you commit to any intense workout. Not only will you reduce the risk of injury, but you’ll perform far better, contrary to what common exercise myths like this would have you believe.


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#3 – Don’t Exercise On An Empty Stomach

Myth: You should avoid exercising on an empty stomach

Fitness myth exhaustion

Myths of fitness like this one can be tricky, as on the surface, this one seems to make sense. Of course, you don’t want to work out immediately after eating, but even so, having some fuel should be essential right? Well, not always, as working out on an empty stomach is often referred to as ‘fasted state exercising’ in fitness circles. 

The idea behind this technique is that we all passively fast in our sleep, so when you wake up on an empty stomach you get straight to work and exercise in the morning. 

Fitness myth Exercising to push yourself

This is supported by scientific research, which found that fasted-state exercise induces a higher rate of fat oxidation. The science behind this method suggests that you’re likely to burn a lot of fat this way, instead of burning through your body’s glucose levels as it typically would.

Glucose comes from carbohydrate-rich foods like:

  • Bread and Grains
  • Starchy Vegetables - Potatoes, Corn, and Cooked Beets 
  • Pasta
  • Beer
  • Sweetened Yoghurt 

These foods are broken down and stored in the liver and muscles as glycogen, which is then used as a primary energy source for high-intensity activities, such as workouts. 

Now the trick is that by morning, after a night of fasting, your body is naturally low on glycogen. With less of this energy available to burn, your body will respond by burning fat as fuel instead. Training this way is an extremely effective way to lose weight as you’re using excess fat as fuel to drive you through your workout.

Therefore, when it comes to diet and exercise myths, we can argue that a fasted state could be a beneficial choice, depending on your existing goals. Be sure to try this for yourself if efficient weight loss is your goal, you’ll be pleasantly surprised by the results. 

#4 – Fat Burning Can Be Targeted

Myth: You can target where you burn fat on your body

Bodyweight fitness myth

When it comes to exercise facts and myths some individuals claim that fat burning can be targeted to specific body parts or areas, but this isn’t true and can’t even be achieved by isolated exercises.

These fitness myths are debunked by a study published in the National Library of Medicine, which concluded that localised muscle training does not result in equally localised fat loss.

The study found that fat loss caused by working out with endurance training is generalised, meaning it will be lost gradually all over your body at once. This was reflected in the results, which showed that after 12 weeks of exclusively training just one leg, test subjects only showed a fat loss in their upper torso.

Common fitness myth associated with fitness and weight

This means you won’t see any sudden, drastic changes in areas where you want to reduce body fat, but you'll instead feel a steady, all-around reduction. One great tip for encouraging consistent weight loss, though, is to aim to complete at least 3 fat-burning exercise sessions a week. 

During these sessions, be sure to focus your efforts on endurance exercises that cover your entire body. Understanding fitness myths and facts like this case, in particular, can help to make you a lot more efficient with your workouts. In this instance, instead of wasting your time looking to lose fat in one specific area, you should focus on whole-body results.

#5 – You Should Always Feel Sore After A Workout

Myth: You didn’t have a good workout if you’re not feeling immediate soreness

Sore fitness instructor myths

Everyone's heard the age-old expression, ‘no pain, no gain’, but this is yet another example of workout myths and lies that have been grossly exaggerated over time. 

As one of the biggest fitness myths, many individuals wrongly assume that just because they’re not feeling an instant burn after a rep the workout hasn’t had a significant impact on their body. In reality, some workouts just happen to provide a burning sensation immediately after you’ve completed them, others can take several days before delayed onset muscle soreness (DOMS) kicks in.

We should clarify that not all ‘pain’ is good when it comes to exercise. It’s important to recognise what could potentially be a sign of serious injury. For example, if you feel any unnatural crunches, the pulling of a muscle, or sharp shooting pains in your targeted training area, stop immediately. Any of the feelings mentioned above could indicate pulled or torn muscles, tendon tears or even bone damage.

Shoulder pain workout myths  

The kind of pain you want to feel is general fatigue or light burning in your targeted muscle group - this is a sign that you’ve pushed them to their limit.

For example, if you perform low reps of extremely heavyweights, you’re likely to not suffer from this immediate pain. Instead, delayed onset muscle soreness will occur a day or so afterwards. Therefore, these fitness myths are debunked, and you don’t need to feel immediate pain to have an effective workout. 

Harmful workout myths and lies like this can push people to an unnecessary point where they injure themselves and cause muscular stress. So, be sure to listen to your own body and seek treatment should an injury of any magnitude ever occur. 

Some effective ways to effectively treat unwanted aches and pains would be to visit a certified sports massage therapist, and to take plenty of rest days between workouts. 

#6 – More Muscles = More Strength

Myth: Larger muscles equate to more strength

biggest fitness myths weights

Myths of fitness like this can simply be debunked by stating something along the lines of: “Don’t judge a book by its cover!” However, this statement alone does not delve into the scientific complexities of the human body. While it’s true that the size of a person’s muscles can be a general indicator of strength, there isn’t definitive proof that suggests that the size of a muscle can equate to it being stronger or weaker than others.

These fitness myths can be debunked by science, which proves that relative strength decreases as the muscle fibres size increases. This is all down to the muscle's tension, so in reality, it’s the muscle’s tension that is a better indicator of strength rather than size.

This is backed by research, which found that bodybuilders lacked 61% of muscle tension when compared to power athletes, who train with high resistance muscle loads in sports such as:

  • Wrestling
  • Gymnastics 
  • Ballet
  • Rock Climbing 

Another way in which these fitness myths can be debunked is through an individual's diet. Someone on a bulking diet consisting of large amounts of protein and fat is likely to appear larger than someone on a lean meat or veggie diet. 

Myths associated with diet and exercise fuel

This is because of excess fat on top of the muscle, which gives them the appearance of being larger, despite whether or not they’re stronger. 

On the other hand, a leaner diet combined with endurance cardio training will result in muscles that are extremely detailed and visible, making them look smaller yet more defined. Understanding these exercise myths and facts regarding muscle growth will help you to enhance your physique. 

#7 – Sweat Equates To Weight Loss

Myth: Sweating is a direct sign of fat loss.

Sweating myths about fitness

This amount of sweat you produce has nothing to do with the amount of fat your body burns, making this yet another example of the myths of exercise. While it’s true that fat-burning exercises can often result in excessive sweating, the sweating doesn’t cause the fat burn - it’s all down to the workout itself.

To elaborate, every individual has different levels of sweat that they produce, with influential factors including:

  • Genetics
  • Age
  • Weight
  • Fitness Level
  • Environmental factors - such as temperature, or ventilation

Generally speaking, the harder you work, the more you’ll sweat, but this has nothing to do with the amount of fat you’ll lose. 

Fitness myths associated with motivation

In reality, fat loss is connected to the number of calories you consume and burn off. For an in-depth explanation head over to OriGym’s article on the top tips to maintain weight loss.

People are led to believe this fitness myth because losing fat and excessively sweating are both linked to intense exercise, just not to each other. Essentially, when it comes to myths about exercise the process of sweating can simply be regarded as the body’s response to overheating

It’s a cooling mechanism, designed to keep your body temperature under control and at a safe level. The only real benefit there is to sweating is that it can clear your skin, by circulating your blood and allowing oxygen and nutrients to nourish skin cells.  

#8 – Ingest Protein As Soon As Possible

Myth: You need to ingest protein immediately after a workout

Myths associated with diet and exerciser protein

One of the biggest myths associated with diet and exercise is that you must immediately ingest a protein shake/bar within a half-hour period post-workout.

However, drinking a thick protein shake, or eating a dense protein-rich meal immediately after an exercise routine could make you feel sick. Instead of putting yourself through this, we recommend scattering your protein intake regularly throughout the day.

In the interest of ensuring this fitness myth is debunked, we must acknowledge that the word ‘regularly’ is somewhat subjective from person to person. So, your protein intake should be reflective of your personal goals. On average, it takes your body around an hour and a half to digest 10g of liquidised protein. This means that if you had a protein shake that contains 20g of protein, it’d take your body around 3 hours to fully digest it.

You should keep track of when you’re taking in protein and try your best to schedule your next helping to maximise muscle growth and repair potential damage. If you do this throughout the day then there’s no need to worry about consuming protein straight after your workout.

Happy personal trainer smashing fitness myths

A study conducted by Men’s Health supports this recommendation, citing that an adult looking to build muscle should look to consume 25-35g of protein four or more times a day. Whilst these myths associated with diet and exercise aren’t as harmful as others, they can be incredibly inconvenient,  interfering with the delicate relationship that eating and working out share.

If you’re interested in exploring this relationship further, then it may be worthwhile enrolling on OriGym’s specialist Level 4 Advanced Sports Nutritionist course. Here, you’ll get to learn all about the importance of a balanced diet and proper exercise. 

#9 - A Good Training Routine Doesn’t Need Changing

Myth: If you’ve found a successful training regime, you don’t need to change it

couple working out fitness myths

The health and fitness myths surrounding individualised routines are somewhat complicated to unpack, simply because everyone’s bodies are different and unique. Whilst you may initially find amazing results from a specific routine, going through the same motions week after week and adhering to common fitness myths like this, can prove to have disastrous consequences on your performance and overall physique.

Please remember, that your body responds accordingly to intense stimuli. If you repeat the same (albeit difficult) workout week after week, your body will adapt and become used to the movement, meaning you just won’t feel the same impact after a while. 

Therefore, to break new ground and avoid myths of exercise like these, you must be willing to shake up your existing routine. However, for complete clarity, you should still target the same muscle groups as you normally would! For example, if you typically partake in isolated exercises why not shake things up with compound movements like:

  • Deadlifts
  • Reverse Lunges
  • Squats 
  • High Plank T-Rotations 

This will not only benefit your physique by incorporating and working out other niche muscles, but it’ll enhance your overall performance in the long run by increasing all-around strength.

Overcoming workout myths

Think of it as surprising your muscles with a gauntlet of new and varied challenges. In turn, they’ll react through growth and quick repair, propelling you past your previous performance wall. If you’re looking for assistance distinguishing the difference between exercise myths and facts when it comes to general stagnation, we’d recommend hiring a personal trainer. 

There are a variety of advantages of hiring a PT, one of them being that they’ll design a tailored workout program that is specific to your needs. Meaning, that they can create a plan which will still target the same muscle groups, allowing you to see gradual and increasing results. 


If you’re enjoying learning how to debunk these common myths associated with diet and exercise we think you’d be interested in these other OriGym articles:

#10 – Working Out Means You Can Eat Whatever You Want

Myth: You can eat as much junk food as you want as long as you work out

Eating what you want fitness myths

Myths associated with diet and exercise like this one can often be detrimental to an individual’s health and physique. 

For example, eating vast amounts of junk food will have negative side effects on your body, regardless of how much you work in a bid to burn it off. Therefore, if you’re truly trying to lose weight, you must combat these exercise myths by putting your body into a calorie deficit. This is where your body is burning more calories than you consume. 

However, this does not mean that you should drastically restrict your food intake or try harmful fad diets. Instead, you should focus on picking nutritious foods which are low in calories, examples of which include:

  • Apples
  • Spinach 
  • Beans
  • Berries
  • Broccoli 
  • Fatty Fish
  • Eggs
  • Whole Grain Rice 
  • Lean Meat

Myths associated with diet and fitness balanced

All of the aforementioned foods are low in calories but will provide your body with the amount of energy required to get through workouts. 

In contrast to the list above, junk foods will take up a disproportionate amount of your daily food intake and ultimately leave you feeling hungry. As for your overall health, an intense workout won’t negate the negative effects of egregious junk food consumption, unlike what is stated by health and fitness myths like this one.

You could excessively work every day of your life and still potentially fall victim to health issues caused by junk foods, such as:

  • Cardiovascular disease
  • Type 2 diabetes 
  • Non-alcoholic fatty liver disease

If you’re interested in learning more about how you can regulate these potential health issues it may be worth enrolling in our specialist Level 4 Diabetes Control & Weight Management courseSo, remember, no matter how much or how hard you work out, you can still be affected by the food you eat. Be sure to challenge these myths associated with diet and exercise through healthy food consumption and a calorie deficit. 


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#11 – Work Out For At Least An Hour

Myth: You need to work out for at least an hour every time you go to the gym

Myths about working out time

When it comes to separating fitness myths and facts, an individual's gym itinerary is often brought into question. Some would argue that to get a proper workout you need to work for an hour (at the very least)

However, those of you with busy schedules will be happy to know this is indeed a fitness myth! In actuality, you can get an effective workout in as little as half an hour a day. Remember the golden rule: it’s all about quality, not quantity. 

Just because someone spends upwards of an hour or more at the gym, doesn’t necessarily mean they’re getting a better workout or making more progress than someone who hits all their targets within a shorter time frame. 

Woman running fitness myth

This fitness myth is debunked with the help of Very Well Fit. They proved that squeezing in more intense exercises for a limited time can actually be more beneficial in improving your strength and burning fat. 

During this research, cardio-focused high-intensity interval training was noted to have the most beneficial effects. On average these effective intervals lasted for 20-30 minutes, resulting in significant muscle gains. This is because you’ll give the muscles less time to recuperate, thus putting them under greater stress. 

Therefore, we can say with confidence that this method of working out is valid. Don’t let exercise myths relating to the time of a workout hinder you from pursuing your fitness goals.


Enjoying this article and would like to learn more about the fitness industry? Give these articles a read!

#12 – Heavy Weights = More Bulk

Myth: Lifting heavier weights will make you bulky

Myths associated with workouts lifting

This direct statement is false to a certain extent, but there’s a sweet spot of truth to be found here, allow us to elaborate. If you constantly work with lightweights with which you can reach around 15 reps, then you’ll be training under the method of hypertrophy. This is designed to increase your endurance and tone your muscles.

If you’re used to this style, you may be hesitant to up the weight and lower the reps out of fear of becoming bulky. However, if you choose a more difficult weight, one with which you can get about 8-10 reps, you’ll still be burning fat without necessarily stacking on that bulky, muscular look. 

This is especially true when you mix in these medium rep sets with your usual high rep sets; it’ll serve to make you leaner without straying too far into the ‘swole’ aesthetic. However, you need to be careful to not lower your reps by too much. Should you go too far to the point where you can only lift a weight for around 4 reps, then you’ll be training via the strength method.

Weightlifting fitness myths

However, you need to be careful to not lower your reps by too much. Should you go too far to the point where you can only lift a weight for around 4 reps, then you’ll be training via the strength method.

Continuously working under this school of exercising will dramatically improve your core strength and, as a result, leave your muscles looking bulkier. Therefore, we can argue that the real truth behind these workout myths is you must find that heavyweights can cause both lean and sizable muscles. How you train will determine how your muscles form, rather than the weight itself.

#13 – Machines Are More Effective Than Weights

Myth: Exercise machines are better than free weights

rope pulldown machine workout myths

Now, of course, there’s a level of subjectivity involved when it comes to busting this fitness myth. 

Some individuals will naturally prefer exercise machines for their reasons, but to definitively state that they’re better than weights would be actively ignoring the alternative’s positive qualities. For example, let’s start with the sizing issues that may prohibit some individuals from using exercise machines. 

Except for the adjustments to the seating, some machines may be prohibited from those who are too big, small, tall, or short to use the machine adequately.

Alternatively, everyone can use weights regardless of their size, the only real restriction involved in this process is how much you can lift. 

Free weights workout myths

Another clear advantage that free weights have is their ability to be used for compound exercises. This will allow you to engage multiple muscle groups at a time whilst also improving your core strength.

Compound exercises have also been proven to help you burn more calories, too. This means that if your goal is to quickly burn fat, then your best bet is a set of compound exercises with free weights to get into shape. As one of the biggest fitness myths out there, you must take these factors on board before completely dismissing weights. 

#14 – Using a Treadmill Is Better Than Outdoor Running

Myth: Running on a treadmill is more effective than running outside

myths about exercise on a treadmill

To separate fitness myths and facts, we must acknowledge that the following issue has been a topic of discussion for decades within the fitness community. 

Determining what method of running is superior isn’t as easy as you may expect either. For example, your everyday treadmills have a lot of benefits, such as:

  • Increased safety 
  • Customisable difficulty
  • Improvement in your mental health
  • Additional motivation through interactive programs
  • Integrated tracking

However, to say that they are better than outdoor running would be negating all of the practice’s beneficial properties.  

While it's true that you can utilise the customizability of these machines (especially the higher-end brands), you can never truly mimic the obstacles you’ll face in a real-world racing scenario.

Running in the cold workout myths

How can you expect a beginner to know what running a marathon in freezing temperatures will feel like if they’ve spent their entire time training in a warm gym?

Whereas outdoor activities such as trail running can act as beneficial sources of practice for newcomers, allowing them to feel and equate what temperatures and terrain they’ll be racing in. 

It’s important to keep in mind that of course treadmills are still a very effective tool to train any runner. The main takeaway here is to not completely buy into these falsified myths about exercise. 

At OriGym, we’d advise any aspiring runner to ensure their training regime includes an adequate blend of both outdoor and indoor running. This will allow you to become an effective runner regardless of what variables are thrown your way.  

#15 – Muscle Becomes Fat If Not Trained

Myth: If you stop training your muscles they’ll turn into fat

strong fitness myths

This is one of the biggest fitness myths around, as such we felt it deserved to bookend our list. Whilst a lapse in training your muscles can lead you to gain a little weight, this doesn’t mean that the two are related whatsoever. Muscles and fat storage are both two separate tissues.

If you were to suddenly stop working out, your body composition would be impacted massively. Firstly, your muscle cells would begin to shrink, making them appear physically smaller resulting in a visible change in your physique.

Workout myths abs

Combine this effect with the lack of calories you’ll be burning from avoiding exercise, and your body fat will become much more prominent. More fat and less muscle could easily lead one to believe that the latter is turning into the former, but this just isn’t the case.

All that’s happening is that the fat-to-muscle ratio is increasing, and the two separate factors cannot physically turn into one another. If you’re worried that you’re losing muscle mass and gaining fat, you should consider cutting your calories and upping the intensity of your training. 

Try higher reps to burn calories and establish greater core strength in your muscle tissue. Knowing the difference between fitness facts and myths like this one will elevate your weight loss and muscle gain massively.


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Is it Possible to Work Out and Not See Results?

Questions about fitness myths

The only way that this is a possibility is if you're either training inefficiently or incorrectly. One way to avoid this from occurring is to identify your specific goals and seek out the best means of achieving them. 

We’d recommend setting yourself SMART fitness goals, an acronym used to describe goals that are specific, measurable, attainable, realistic, and time-bound.

These are better than general/vague goals as they are specific to your current situation and fitness levels. You will have an exact goal in mind and will feel a greater sense of accomplishment when it’s achieved or surpassed. 

SMART Goals for myths associated with health and fitness

For example, if you want bigger pectoral muscles you could state: 

“I want to gain 3 inches of muscle in my chest, and I will achieve this in 2 months by using a variety of exercises and positions that strike different parts of the muscle.”

It’s best to head into any given session with a plan to meet your SMART goals. For example, you could work with a certified personal trainer who can create a personalised training program for you.

However, if you’re working out and not seeing results, then you should assess your form and technique. Seek advice from any resource you can to avoid stagnating and start seeing progress.

Are There Any Useless Exercises?

Thinking about workout myths

Exercise myths and facts can often be extended to deal with the quality of exercises; while it’s unlikely that many exercises at all can be deemed truly useless, there are a few notable workouts that have far more beneficial counterparts. 

For example, exercises that provide assisted support, and remove the necessity for engaged stabilisation muscles are far more inferior to their free-weight equivalents.

Take The Smith machine as an example. Performing squats or bench presses under the assisted weight won’t provide the same muscular benefits as equipment that operates without assistance. 

Smith machine workout myths

Therefore, to say certain workouts are useless is just another example of common exercise myths. 

The correct way to approach this would be to say that some workouts are more beneficial than others, and such benefits can be subjective to an individual's existing fitness goals.

Before You Go!

Regardless of whether these myths about fitness are simply inconvenient or outright dangerous, we hope that you can exercise with the peace of mind that they’ve been thoroughly debunked. 

Ultimately, the more you know about fitness facts and myths, the better you’ll train, and the more likely you are to see the results you’re aiming for.

Take those results even further, and bring your expertise to others, with OriGym’s Personal Training Diploma. You’ll learn from our team of expert tutors, who will be on hand to guide you towards a successful career immediately following graduation. Download our free course prospectus to learn more about OriGym's courses.

Written by Harry Griffiths

Senior Editor

Harry is a senior editor for Origym. With a degree in creative writing at his back, he writes about all things fitness for our company blog, covering everything from exercise techniques to product reviews. A passionate weight lifter, Harry’s commitments to fitness
and wellbeing extend from behind the keyboard all the way to the gym floor.

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