Starting a workout routine can deliver a wide range of benefits for health and wellbeing, yet getting going is often the toughest part for many people. In the first few months, it’s normal to struggle with building the habit, keeping up regular attendance and managing the expectation of quick results-issues that can end in people giving up.
For José Adeirton, a specialist in exercise physiology and biomechanics at Fast Treino-a smart gym chain focused on full body circuit sessions of up to 36 minutes-moving from a sedentary lifestyle to a more active one calls for discipline and patience to get through the initial adjustment phase, which can last around four months.
“Creating a sustainable routine, respecting the body’s limits, progressing gradually and keeping realistic expectations are fundamental so that exercise stops feeling like a challenge and becomes part of everyday life. When the practice is carried out with consistency, proper guidance and achievable goals, the body tends to adapt, improvements begin to show and motivation increases naturally over time,” he explains.
For anyone keen to avoid dropping out in the early months, the specialist highlights five common mistakes that can get in the way of building a workout routine. Take a look.
1. Expecting immediate results
A lot of people join a gym anticipating major body changes within just a few weeks. When they realise progress comes step by step, they can quickly lose heart. “The body needs time to adapt. Rather than focusing only on short-term aesthetics, celebrate small wins, such as better sleep, more energy day to day and improvements in strength,” José Adeirton emphasises.
2. Going too hard right at the start
Launching straight into daily sessions and heavy loads can increase the risk of excessive fatigue, soreness and even abandoning the routine altogether. “Training six times a week at maximum intensity right from the beginning can lead to burnout. The best approach is to start progressively, with three or four workouts per week and an emphasis on consistency, which is what brings sustainable results over the long term,” he notes.
3. Not setting a workout routine
Only going to the gym when there happens to be spare time is one of the biggest barriers to staying consistent. “When training isn’t given a fixed slot in your diary, any unexpected issue can become a reason to miss it. It’s important to treat physical activity as a commitment-set days and times and organise your routine to make the habit easier, from laying out your clothes to planning your meals,” the professional advises.
4. Training without proper guidance
Walking into the weights area without knowing how to use the equipment or perform the movements correctly can undermine confidence and raise the risk of injury. “Without a plan aligned to your goals, you end up spending energy without necessarily progressing. Make use of the instructors’ support, ask for guidance that matches your current level and clear up questions whenever you need to,” José Adeirton recommends.
5. Comparing your beginning with other people’s progress
Watching people who have trained for years and trying to match their pace can lead to frustration and a loss of motivation. “The only fair comparison is with yourself. Track your own progress. If today you can perform an exercise better or complete an activity more easily than last week, that already represents progress,” the coach states.
The first step makes a difference
No matter which option you choose, the key is finding an activity that fits your schedule and can be sustained over time. Walking, sport, yoga, Pilates or gyms with more flexible models can all help you build an exercise routine. “What matters most is staying consistent-respecting your own pace and understanding that regularity is the main factor in creating lasting benefits for health and quality of life,” the specialist concludes.
By Lyzie Vitorino
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