Five common mistakes that make people give up a workout routine in the first months, says José Adeirton of Fast Treino

Starting a workout routine can deliver a wide range of benefits for health and wellbeing, yet the first stage of that journey is often the toughest for many people. In the early months, it is common to struggle to build the habit, keep up a regular schedule and manage the expectation of quick results - all of which can lead to giving up.

For José Adeirton, an expert in exercise physiology and biomechanics at Fast Treino - a smart-gym chain that focuses on full-body circuits 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 period, 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 naturally increases over time,” he explains.

If you want to avoid dropping out in the first few 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

Many people join a gym hoping to see major changes in their body within a few weeks. But when they realise progress comes step by step, they often lose motivation. “The body needs time to adapt. Rather than focusing only on short-term appearance, celebrate small wins, such as better sleep, more day-to-day energy and increases in strength,” José Adeirton emphasises.

2. Going too hard right at the start

Training every day from day one and using heavy loads can raise the risk of excessive fatigue, aches and even abandoning the routine. “Training six times a week at maximum intensity straight away can lead to burnout. The best approach is to begin progressively, with three or four sessions per week and a focus on consistency - which is what delivers sustainable results in the long term,” he notes.

3. Not setting a workout routine

Leaving the gym for “when there’s time” is one of the biggest barriers to staying regular. “When training doesn’t have a fixed place in your diary, any unexpected issue can become a reason to miss it. It’s important to treat physical activity as an appointment - choose days and times and organise your routine to make the habit easier, from setting out your kit 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 movements correctly can undermine confidence and increase the likelihood of injury. “Without a programme aimed at your goals, you can spend energy without necessarily progressing. Make use of the instructors’ support, ask for guidance suited to your current level and clear up any questions whenever you need to,” recommends José Adeirton.

5. Comparing your beginning with other people’s progress

Watching people who have trained for years and trying to match their pace can create frustration and loss of motivation. “The only fair comparison is with yourself. Track your own progress. If today you can perform an exercise better or do an activity more easily than last week, that already counts as progress,” says the instructor.

The first step makes the difference

Whatever type of exercise you choose, what matters most is finding an activity that fits your routine and can be maintained over time. Walks, sport, yoga, Pilates or gyms with more flexible models are all options for building an exercise habit. “The essential thing is to stay consistent, respect your own pace and understand that regularity is the main factor in generating lasting benefits for health and quality of life,” the specialist concludes.

By Lyzie Vitorino