For example I spend about $2500 on groceries per year. One of my cards gives me 3% back on groceries, so about $75 back in rewards just for my grocery bill.
So, did I spend $2500 to get $75? No. Not at all. I spent $2500 to get $2500 worth of food. The $75 my bank gave me was just free money for carrying around their piece of credit plastic rather than their piece of debit plastic.
That particular card also gave me a one-time $150 sign-on bonus. Most credit cards will offer at least $100 as a sign-on. I have gotten about $700 in the past two years just from sign-on bonuses because I have decent credit for my age (not great but decent, 760 at 24) so banks just don't say no to me.