Beginners often make mistakes that keep them from getting the most out of their workouts, even worse they end up getting injured and can’t train at all.
To make your workouts more effective, here are 15 workout mistakes you should correct if you find yourself doing then.
Even if you’re not a beginner you can improve your workouts and outcomes if you consider these tips.
A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.
Mistake: Your body doesn’t form a straight line, and your lower back is strongly arched.
How To avoid it: Avoid rounding or bending your lower back. Raise your torso to hip level, and don’t round your back when bending down.
2. Hip bridge
The Glute Bridge is one of the most effective exercises to tone the glutes and the hamstrings. This lower body workout isolates and strengthens the glutes, hamstrings, the core stability muscles, the hip muscles, the lower back muscles, and strengthens the stabilization of the spinal cord. If you learn how to do a glute bridge, this move will give your glutes more definition, which in turn leaves you with a much more toned and firm backside.
Mistake: If you arch your back when doing the hip bridge, you load your lower back instead of your buttocks.
How to do it right: Bend your knees so that they form a right angle to the floor. Raise your pelvis up, and make sure that your body forms a straight line from your shoulders to your knees — it’s important. At the top, squeeze your buttocks as much as you can and contract your abdominal muscles.
3. Alternating side lunges
The side lunges is a great exercise because it works the sides of the glutes (the gluteus medius), which are important stabilizer muscles for the hip joint, and are often under-appreciated.
Mistake: If you lean too far forward and bend your knees at an acute angle, your spine and knees become overloaded.
How to avoid it: Keep your back flat, and don’t raise your pelvis. Make sure that your knee is bent at an angle of approximately 90° when squatting.
The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle.
Mistake: If your back is not straight when doing the plank, the exercise loses its effectiveness and becomes useless.
How to avoid it: Hold your body in a straight line from the top of your head down to your heels. Keep your arms at an angle of 90°, and don’t bend your neck.
5. Back squat
The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. They also help you perform athletic-related activities.
Mistake: If your knees go beyond your toes, you round your back and lay the barbell on your neck, shifting the weight to your toes. You can severely harm your neck and fall down.
How to avoid it: Make sure the barbell weight is kept in line with the middle of your feet. Arch your back, and don’t lift your heels off the floor. Keep your thighs parallel to the floor, and don’t squat too deeply.
6. Grip the barbell correctly
It sounds simple enough, doesn’t it? You just wrap your hands around a bar as tightly as you can and start your exercise. Not so fast. The way in which you grip your bar not only affect how easily and effectively you train a muscle, but also which part of a muscle get exercised.
Mistake: If the barbell is on your neck, it is extremely traumatic.
How to avoid it: Pull your elbows back, and squeeze your shoulder blades together so that a “shelf” appears through the contraction of your muscles. Put the barbell on this shelf as low as possible, provided that you can steadily hold it.
7. Squat with a dumbbell or a plate
The dumbbell shoulder squat is an excellent weighted squat that builds the quadriceps and gluteus maximus. This exercise requires you to balance the dumbbells on the shoulders with a hammer grip and then proceed with the standard squat execution.
Mistake: Your shoulders are rounded forward, hence your back is rounded too. Going too low on a squat gives you an extra load.
How to avoid it: Pull your shoulders back, and squeeze your shoulder blades together. Keep your back straight, slightly arched in your lower back. Your thighs must be parallel to the floor when squatting.
The deadlift is one of few movements that works all major muscle groups in the body and depending on the variation and stance can work your lower back, hamstrings, glutes, calves, quads and even your upper back and arms, with major emphasis on the traps, spinal erectors, hips, glutes, and hamstrings.
Mistake: Your legs and arms are not vertical, putting you at risk of falling down and injuring your joints.
How to avoid it: Bend your knees, push your chest forward, arch your lower back, and pull your pelvis back. Hold your legs and arms perpendicular to the floor.
9. Stepping on a platform
Stepping up, over and around an adjustable step to the beat of high-energy music gives you an excellent total-body workout that’s good for burning fat, building muscle and improving your fitness.
Mistake: The further we stand from the platform, the greater the load is on our knees instead of our leg muscles.
How to avoid it: Straighten your back, and squeeze your shoulder blades together. Slightly arch your back, and stand closer to the workout bench or platform. Your knee must be in line with your foot.
10. Bench press
The bench press is a compound exercise that involves the pectoralis major of the chest, the anterior deltoids of the shoulder, and the triceps brachii of the upper arm. It builds strength as well as encourages the growth of these muscles.
Mistake: Your knees are bent at an obtuse angle. Your back is straight, and the barbell is shifted forward. Thus the load is uneven, and the exercise becomes ineffective.
How to avoid it: The barbell must be approximately in line with your shoulders. Arch your lower back. Bend your knees, and move your feet slightly backward toward your hips.
11. Dumbbell lunges
oing dumbbell lunges with proper breathing and form will improve your core strength and stability, which refers to your ability of your abdominal, spine and hip muscles to stabilize and balance your body while you lunge.
Mistake: Your knee is twisted sideways, which is ineffective and traumatic.
How to avoid it: Your knee must be in line with your foot and bent at an angle of 90° when stepping forward.
12. One-legged squat
Works your stabilizing muscles. Lowering on one leg requires serious control and stability, so you’ll build lower body strength.
Mistake: Your shoulders are rounded forward, so your back is rounded too. The squat is not low enough.
How to avoid it: Pull your shoulders back, and straighten up. Squat down until your thighs are parallel to the floor.
13. One-arm dumbbell row
A well-executed one arm dumbbell row builds a strong back. It all strengthens your shoulders, upper arms, and core. These benefits will help you perform many everyday activities with greater ease and less discomfort.
Mistake: Your head is raised, so your back arches.
How to avoid it: It is important that your body makes a straight line from the top of your head to your buttocks.
14. Dumbbell overhead triceps extension
Because you are standing during the overhead triceps extension, your core muscles engage to support your back and spine. As a result, this exercise teaches proper posture: a straight back, engaged core, and lifted shoulders.
Mistake: If you grip the dumbbell in the middle of its handle, your joints will be loaded instead of your muscles.
How to avoid it: Take the dumbbell in both hands with your palms facing up. Keep your shoulders motionless, and press your elbows as close to your head as possible. Raise the dumbbell overhead, and slowly lower it.
15. Standing calf raise
The standing calf raise exercise strengthens the muscles in your calves, improves ankle strength and stability, helps with injury prevention, improves athletic performance, aids with balance.
Mistake: Your feet are halfway or almost completely on the platform. They are not aligned with your shoulders.
How to avoid it: Stand with 1/3 of your feet on the platform so that they are in line with your shoulders. Lift your heels as high as possible. Hold for a few seconds, then lower your heels until they’re below the platform.