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Common Mistakes During Exercise

Jun 19, 2014

Any amount of exercise is better than no exercise at all, but there are many common mistakes people make within their workouts that may be holding them back or putting them at risk for injury. Common mistakes are easily corrected with the right information. Proper form and attention to detail will make your workout program more effective and can improve your fitness without over stressing your body. Here are some helpful tips to make sure you are exercising correctly.

While doing cardiovascular exercise avoid slouching over the machine. Your spine’s support is compromised in this position and may lead to injury, and pain. Holding on too tight to the cardio equipment lowers intensity, and contributes to bad posture. High intensity exercise has many benefits, but requires more focus and effort. If you like to talk or read while you work out, remember to keep on pace and don’t let distractions keep you from working hard. Holding weights while doing cardio alters your gait and posture, adding stress and potential for injury to your joints.

Strength training is the most important exercise form to maintain lean muscle mass, and live a pain free life. Make sure you do reps at a slow and controlled rate and always exhale during the hardest part of the lift. Flex your abdominal muscles when lifting and keep a neutral spine. This stabilization of the core will strengthen your abdominals and posterior chain. If using machines, always adjust the settings to fit your body to ensure you are doing the exercise correctly in the right orientation. Functional training is more technical and coaching is important. Learning how to train properly for aesthetics, strength, and function are some of the many benefits of working with a personal trainer. Functional training is a form of exercise that translates into everyday movements. It includes movements that combine multiple planes of motion and forces the body to work as a whole instead of in isolated parts.

Static stretching before a workout may be a mechanism of injury. Static stretching after a workout or at a separate occasion is more beneficial. Dynamic moving stretches are the best way to warm up and activate muscles. Don’t forget to foam roll before and after exercise. If you are feeling bored try finding a workout partner to stay motivated. There is no quick fix to becoming healthy, so don’t do a large amount of training before you are ready. Too much too soon may actually cause you physical harm and you can be debilitated for a few days. Skipping a warm up or a cool down is a big mistake. Warming up prepares your body for exercise and a cool down prepares your body to recover. Both are essential to optimal performance and recovery. Be sure to drink water while exercising. As you sweat and become dehydrated, the concentrations of chemicals in your body change and may lead to lower metabolism, cramps, heat sickness, and in extreme cases death. Follow these tips to improve the quality of your workout.

Hartman, Michael J., David A. Fields, Nuala M. Byrne, and Gary R. Hunter. "Resistance Training Improves Metabolic Economy During Functional Tasks In Older Adults." Journal of Strength and Conditioning Research 21.1 (2007): 91-95. Web. 19 June 2014. <file:///C:/Users/Amit/Downloads/RESISTANCE_TRAINING_IMPROVES_METABOLIC_ECONOMY.17.pdf>.

Jørgensen, Marie B., Lars L. Andersen, Niels Kirk, Mogens T. Pedersen, Karen Søgaard, and Andreas Holtermann. "Muscle Activity during Functional Coordination Training: Implications for Strength Gain and Rehabilitation." Journal of Strength and Conditioning Research 24.7 (2010): 1732-739. Web. 19 June 2014.

Mcgill, Stuart M., Amy Karpowicz, Chad Mj Fenwick, and Stephen Hm Brown. "Exercises for the Torso Performed in a Standing Posture: Spine and Hip Motion and Motor Patterns and Spine Load." Journal of Strength and Conditioning Research (2011): 1. Web. 19 June 2014.

Siff, Mel C. "Functional Training Revisited." Strength and Conditioning Journal 24.5 (2002): 42-46. Web. 19 June 2014. <>.


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