Top 4 Most Common Exercise Mistakes

 Everyone makes mistakes and this is especially true when it comes to the gym. If you walk into any given gym at any given time, you’re sure to find newbies and veteran lifters making mistakes. Some are less serious than others but when done over a long enough time period, mistakes are sure to add up and result in you getting hurt.

 Let’s take a look at the top 4 most common exercises mistakes that you’ll find in any gym – You may have been doing some of these mistakes yourself.

  1. Using Too Much Weight

 First and foremost is the mistake of the ego: Biting off more than you can chew. We’ve all made this mistake. Maybe you saw someone else lifting more than you or maybe you wanted to impress the opposite sex. At one point, we’ve all loaded up the barbell far past the point of our comfort zone. We un-racked the barbell for a bench press or squat and immediately regretted our decision.

 Using too much weight is one of the leading causes of injury in the weight room. There’s a difference between using weight that’s just outside your comfort zone and using way too much. The latter will not allow your muscles to progress faster. Be smart and be safe: Select a weight that matches your repetition range.

  1. Rounding / Arching Your Back

The next mistake involves the misuse of your back. You’ll commonly see this one happen in the squat rack. Guys and girls step up, un-rack the bar, and lack a straight back. Many times, you’ll see this mistake paired with our number four mistake and this is NOT a good combination.

You need to make sure you’re engaging your lower back when the exercise calls for it. Your back doesn’t need to be engaged because it’s the primary working muscle. It needs to be engaged to ensure postural support. You must engage the lower back to support the rest of your body during compound exercises such as the squat, deadlift, and overhead press.

Lower the weight you’re using and practice your form until you have it perfect.

  1. Letting Your Hips Drop

Continuing with this idea of engagement, too often you’ll see people allowing their hips to drop during exercises such as the push-up and burpee. Complete core engagement is necessary to properly execute a push-up but instead of focusing on form, may people focus on the numbers. Pushing out a few more repetitions with sagging hips isn’t going to help you. Don’t sacrifice form so you can write 10 instead of 7.

  1. Not Stretching

The biggest mistake of all: skipping the stretching. While it has been suggested that an extensive stretching session pre-workout does come with the risk of losing some strength and power, it’s a very small, insignificant price to pay. Stretching has been shown to prevent injury, develop proper length-tension relationships between muscles and joints, and boost recovery. If you really want to excel in your workouts and ensure you can come back again the next day, be sure to take the time to stretch.

Tell Us What You Think

What are some mistakes you see in the gym?

Let us know in the comments below!

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Fight Back Against the Flu with the Sauna Suit

The flu is an illness so annoying that it strikes in the winter then makes another surprise visit to many during the summer. For children and the elderly, the flu isn’t just a week with the sniffles, it can be...

Cure a Hangover with the Sauna Suit

You had a rough week at work and so you decide to follow-up with a wild night to forget the memos and e-mail task lists. Maybe you have one too many and wake up the following morning holding on to...

Featured IN
30 DAY MONEYBACK GUARANTEE & FREE SHIPPING ON ALL US ORDERS!
best live chat