6 Gym Mistakes You Need To Avoid If You Want To See Gains

Just using gym equipment’s and spending hours in the gym is not enough to give you a fit body. Here are some common gymming mistakes to avoid to make sure of your gains.

It’s arrogant to believe you know everything about exercise since there are many potential pitfalls during and after a workout. For example, skipping the warm-up is among the most common causes of exercise-related injuries. It’s also crucial to have a working knowledge of the many types of workout footwear available. Read on to know them all.

Putting Too Much Pressure On Foot

A standard error while performing squats is using too much or too little pressure on the feet.

As you lower yourself into a squat, focus your weight on each foot’s three most posterior phalanges. The three points are the base of the big toe, the bottom of the tiny toe, and the heel. If you have trouble feeling if you are putting sufficient pressure on these places while wearing shoes, you should remove them. Then, you’ll be able to sense the pressure more clearly as it travels from the floor to your feet.

Choosing The Incorrect Footwear For Leg Day

Weightlifting shoes, similar to those used by Olympic weightlifters, are the ideal footwear for this activity. However, barefoot weightlifting, which advocates claim improves stability and balance, has also recently gained much traction.

Holding The Bench In Your Hands

Even if there are six distinct methods for doing a bench press, one of them would be fundamentally unsafe and incorrect. Your thumb should be tucked beneath the barbell on the same side as your fingers. This increases the likelihood that it may slide off your hands and land with a thud on your face or chest, causing severe harm.

Performing Pull-Ups Incorrectly

Allowing your shoulders to round forward and your chin to rise over the grip is a significant error that may be made when performing this exercise. Overuse of the shoulder rotators might cause an injury in this situation. You might also try to reach the grip by thrusting your chest forward. By doing this, you can maintain a lovely curvature in your back and keep your chin level with the handle.

Not Holding A Proper Planking Position

Most workout plans incorporate planking, an exercise people seem to either adore or despise. Mistakes can be made, such as keeping the buttocks up and the tummy falling down. Along with this, the person’s head will often be raised and stare upwards.

Lateral Raises Aren’t Challenging You Enough

You are entirely incorrect if you believe your head and arms must be straight. You must flex your elbows between 20 and 30 degrees and never elevate the weights over your shoulders. You should also have some give in your knees and a slight slant to your torso.


Indrani Karmakar from Siliguri is a writer and artist. After graduating in Political science, she broadened her horizons and dived into the world of creativity. She loves adding humour and innovation to everything in and around her. When she is not working, you will find her collecting oddly shaped pebbles, doodling, crafting, and if you are really lucky- you can even catch her humming!
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