Bodybuilding is one of the fastest growing sports in Brazil today. According to data from the Fitness Brazil 2024 sectoral panorama, made by “Fitness Brazil”, “Ey” and “Armatore Market + Science”, the number of gyms across the country went from 19,266 in 2014 to 56,833 in 2024, which is an increase of almost 195% in just 10 years. Beginners, however, need to take care and seek guidance to practice physical activity as securely and effective as possible.
Professional bodybuilders coach such as Ramon Dino, Derek Lunsford and Goodvito, Fabrício Pacholok highlights three typical errors that new bodybuilders tend to reproduce. “The person arrives excitedly and ends up exaggerating. Many times, he came from a completely sedentary period and, at one time, goes on training five or six times a week, including cardium sessions and a super restrictive diet. The problem is that this rhythm does not support itself,” says the physical education professional.
Acting for over 20 years in the area, Pacholok also points out that “the second mistake is related to this same excitement: starting to use advanced training strategies, trying to copy the routine of athletes or influencers.”
The third erroneous conduct is to neglect the learning of the correct execution of the exercises, as well as the gain of strength and mobility.
For him, the ideal is that, at first, the newly deprived at the Academy trace “a program with high grip”, as “the initial excitement may even give the impulse, but what really sustains long-term consistency is discipline.” Another point is that “with the modern lifestyle, many people have muscle shortening and postural imbalances. These factors need to be corrected from the beginning, with training focused on mobility, stretching and execution of movements with wide amplitude.”
A study released by the University of São Paulo (USP) in May this year states that on average 70% of people give up on the bodybuilding academy in the early weeks. The physical educator also describes this dynamic: “A lot of people start with everything, go beyond what they should and, when the excitement ends, simply gives up.”
“In the beginning, the most important thing is to do the basics, and to do well,” concludes Pacholok.
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