“You don’t need to train six times a week to see results,” says Alexis Pascoal — a fitness coach and influencer who has spent a decade training and helping others navigate the confusing world of fitness advice. In a recent Instagram post, Alexis broke down five common fitness myths that often misguide beginners and seasoned gym-goers alike.
Here are the key takeaways from her viral video titled “Let me de-influence you as a trainer who’s been working out for 10 years”:
1. Working Out 6 Times a Week Isn’t Necessary
Pascoal stresses that consistency is more important than frequency. Even 3 to 4 well-planned workouts a week can be highly effective — provided they are intentional and fit into your lifestyle.
“The best routine is the one you can stick with,” she says.
2. Soreness Doesn’t Equal Progress
Feeling sore isn’t a reliable indicator of a successful workout. It may just mean your body is adjusting to a new movement. Progress is about strength, endurance, and recovery — not how sore you feel.
3. Rest Is Not a Reward — It’s a Requirement
Pascoal explains that rest is critical for recovery, performance, and injury prevention. Quality sleep and rest allow your body to rebuild muscle, restore energy, and reset the nervous system.
4. Basic Movements Build Real Strength
Before jumping into advanced exercises, it’s important to master fundamental movements like squats, hinges, and pushes. Flashy workouts won’t help if you haven’t built a solid foundation.
5. Don’t Ignore the ‘Small’ Stuff
Mobility exercises, warm-ups, and stabiliser work aren’t optional extras — they’re essential for long-term strength and pain-free movement. Injury prevention starts with taking the little things seriously.
“If you want to move pain-free and stay strong over time, treat the basics like they matter,” she adds.
Final Word:
Forget the hustle culture of endless workouts. Smart, balanced training that includes recovery, proper form, and manageable frequency is the real path to progress.
