The top SIX Gym Blunders for Beginners

Beginner's exercise advice: The top six gym blunders


Working out is not as easy as it seems - putting a foot in the incorrect place may quickly result in injury. The top six gym blunders made by newbies are listed below.

It may be daunting to begin exercising on a regular basis for the first time, particularly if you are joining a new club on your own. It's OK if you're not an expert in the field of health and fitness, but bad posture may harm your body.


1--In a squat, lift your heels.

Allowing their heels to raise when squatting, whether with or without weight, is a common error among gym novices. As much as you can, keep your weight on your heels. Work on hip mobility and stretch out your hip flexors and glutes if you're having trouble getting low in a squat.


2-Any pulling exercise causes the shoulders to lift.

Pay attention if you feel your shoulders lifting as you pull. The upper and lower traps are often misaligned in individuals.

Strengthen your lower traps by performing exercises like scapular pull-ups. Our upper traps frequently work far more than they need to.


3--In a lunge, put your weight on your front foot.

When lunging, if you notice that you place your weight on the front of your foot, you must correct this. When doing a lunge, it's common to push off your toes, but this engages your quadriceps rather than your post chain.

Begin with a static lunge and focus on pushing yourself up from your heels.


4--Sitting up with the help of their neck muscles

Sit-ups are for your abs, not your neck! Start with calm, controlled motions and maintain your gaze on the ceiling while contracting your abs. It's not about how high you can go; it's about how long you can keep your abs contracted.


5-In an overhead press, lower back arching.

Make sure you don't arch your back when doing an overhead press. Maintain a tight abdominal and glutes contraction.

It's likely that your shoulders are too tight, causing you to compensate by arching your back, so work on increasing your shoulder mobility before pushing above your head.


6--Ignoring the health of your spine

Keep an eye on your spine while doing big exercises like deadlifts, squats, and lunges. Compound motions that are large in scale are very technical and difficult to master. Many novices, however, go to the gym, load up on barbells or dumbbells, and begin practising these movements since they are well-known.

While I encourage individuals to become stronger and fitter, as well as attempt these movements, we must first and foremost guarantee that they are done properly.

The primary reason you should perform these exercises is to guarantee that the right muscles are used” and that dominant muscles do not take over.


Practising will keep you safe and help you avoid injury.


During practising complex motions, keep your spine in mind - we want to keep our spines as neutral as possible when hip hinging.


As you bend at the hip, the space between your hip bones and your lowest rib should remain constant. If that gap widens, you may be on the verge of developing lumbar extension.


The lower back muscles may be aggravated as a result. You'll be lumbar flexion and tucking under if the distance shortens.

Enjoyed this article? Stay informed by joining our newsletter!

About me

James Otabor is a Freelance Writer and Social Media Expert who helps finance professionals and startups build an audience and get more paying clients online. Mr Otabor is based in Lagos State Nigeria