June 29, 2026, 6:02 pm | Read time: 4 minutes
For many women, cardio is still considered the key to achieving their desired body. At the same time, persistent myths like the fear of “too many muscles,” training with the lightest weights possible, or the idea of eating as little as possible continue to prevail. Fitness coach, influencer, and author Jessica Bock dispels these misconceptions in a FITBOOK interview and explains why strength training, nutrition, and recovery make a long-term difference.
Why Cardio Alone Often Doesn’t Lead to the Desired Body
FITBOOK: Many women believe that to become slim, they should primarily do cardio. Why is this notion too simplistic?
Jessica Bock: “Because losing weight and body shaping are two different things. Cardio can help burn calories and improve cardiovascular health. There’s no doubt about that. But if women want to change their body composition in the long term, strength training plays a crucial role. Muscles increase the body’s energy consumption—even at rest—are essential for our health, and often provide the definition many associate with the term ‘toned.’ Many women are surprised when they realize that the number on the scale doesn’t automatically reflect body shape. That’s precisely why muscle building is such an important component for women’s health, performance, and well-being from my perspective.”
Nutrition: Eating Less Is Not Always the Solution
What role does nutrition play in muscle building—and what misconceptions do you encounter most often?
“Nutrition plays a central role. Training sets the stimulus, but adaptation only occurs when the body gets enough rest, energy, and nutrients. The most common misconception is probably the idea that women should eat as little as possible to make progress. Many train regularly, want to build muscle, and are simultaneously in a very strong calorie deficit. That often doesn’t add up. Another myth is that muscle building only works with extremely high protein amounts. Protein is important, but so are carbohydrates and fats. A hyperfocus on protein is not the solution.”
“Women Don’t Become Muscular by Accident”
What fitness myth most often keeps women from strength training?
“Clearly, the fear of becoming ‘too muscular’ through strength training. I’ve been hearing this for years. The reality is quite the opposite. Strength training can help women become stronger, healthier, and more confident. Women don’t become muscular by accident—just as you don’t accidentally run a marathon.”
The Misconception of the “Toned” Body
Many women train with light weights and many repetitions to become “toned” rather than muscular. What do you say to that?
“This is one of the most persistent fitness myths ever. ‘Toned’ is not a training goal from a physiological perspective. A body appears toned when there is enough muscle and the body fat percentage matches. That’s why women shouldn’t be afraid to train with challenging weights. If you want to become stronger, you have to give your body a reason to become stronger.”
More Muscles, Less Fat–and Still No Weight Loss?
Why does a stable weight not automatically mean a lack of progress?
“Because the scale only tells a small part of the story. Especially at the beginning of a strength training program, it can happen that muscle is built while body fat is reduced. The scale measures weight. It doesn’t measure health, fitness, or self-confidence.”
Why Comparing on Social Media Can Be Harmful
What influence does social media have on women’s health?
“I believe that comparing oneself to others is one of the biggest stress factors for many women today. We see people every day who seem to train perfectly, eat perfectly, and are always motivated. We often forget that we only see a small snippet of their lives. For me, fitness no longer means chasing a specific ideal. Fitness means building a body that is strong, healthy, and resilient.”
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Muscle Building Knows No Age Limit
Many women believe that building muscle is hardly possible after 30 or 40. What is myth and what is reality?
“Of course, our bodies change as we age. But the idea that building muscle is hardly possible after 30 or 40 is simply wrong. In fact, studies show that people can still build muscle and significantly improve their performance even at an older age. I even believe that strength training becomes increasingly important as we age.”
“True Discipline Sometimes Means Consciously Doing Less”
What was the biggest fitness myth you believed in yourself?
“Definitely the idea that more is always better. Health doesn’t come from constantly putting our bodies under pressure. It comes from the right balance of training, nutrition, sleep, and recovery. I used to think discipline meant always doing more. Today I know: True discipline sometimes means consciously doing less.”