Gyms are among the most popular destinations for those who decide to change their habits, whether due to medical advice, vanity or quality of life. But the willingness to start doesn’t always come with adequate guidance.

According to the Brazilian Association of Gyms (ACAD), Brazil is the second largest market fitness in the world, and most beginners abandon the practice within the first three months. For the physical education professional and technical coordinator of Academia Corpo e Saúde, Breno Daniel, many give up precisely because they make avoidable mistakes right at the beginning of the journey. “The lack of information turns what should be a healthy habit into a frustrating or even harmful experience”, he warns.

In this sense, knowing some common mistakes and how to avoid them can be the difference between creating a consistent routine and abandoning training before reaping any results. Check it out below!

1. Skipping the initial physical assessment

​The first mistake, and one of the most serious, is skipping the physical assessment before start training. It is from this that the professional identifies limitations, objectives and the student’s level of conditioning. “Training without evaluation is like taking medicine without a diagnosis. Exercise is health, but it needs to be prescribed correctly”, explains Breno Daniel.

2. Exaggerating the intensity in the first few days

The excitement at the start leads many beginners to train beyond what their body can handle. The result is almost always the same: intense muscle pain, excessive tiredness and discouragement. Breno Daniel recommends a gradual progression of load and intensity. “The body needs time to adapt. Those who overdo it at the beginning tend to give up before seeing any results”, he highlights.

3. Not respecting rest days

More training does not mean more results. Rest is a fundamental part of the process, as it is during it that the muscle recovers and grows. “A lot of people think that staying at home is wasting time. In fact, that’s when the training takes effect“, explains the technical coordinator of Academia Corpo e Saúde.

4. Copying other people’s training

It is common for beginners to arrive at the gym replicating routines from more advanced influencers or friends. The problem is that each body has specific needs. Training needs to be individualized, as what works for one may be ineffective and even dangerous for another.

5. Neglecting the exercise technique

Lifting heavy loads without mastering the correct execution of the movements is a path straight to injuries. Breno Daniel emphasizes that technique should always come before weight. “A poorly performed squat with 10 kg does more harm than good. The beginner needs to learn the movement before increasing the load”, he warns.

For the professional, the secret is to approach the beginning with patience and humility. “No one enters the gym ready. The process is part of it, and that is precisely where the results appear”, he concludes.