There are so many mistakes someone can make before, during, and after training that it’s hard to think you know it all. For example, some people forget to warm up before exercising, which can lead to injury.

Also, it is important to know which shoes to wear depending on the exercises you are doing. The bottom line is that a gym is a place you should first study before deciding to join.

We would like you to be aware of some common gym mistakes that many people make that keep them from getting the gains they’d like.

Applying the wrong foot pressure for squats

During the squat, there are 3 points on your foot where you want to apply more pressure. It is the point just before the big toe, the point just before the little toe, and the heel.

If you find it difficult to understand whether you are applying adequate pressure to these points, simply remove your shoes. This will give you the ability to feel pressure much more easily, from the ground to your feet.

Wearing the wrong shoes on leg day

The best shoes to wear for lifting weights are, of course, weightlifting shoes like those worn by professional athletes. However, a flat-soled shoe will work if you don’t have them or can’t spend extra money to get them.

Also, barefoot weightlifting has become very popular lately, with fans saying it helps with stability and balance.

On the other hand, you don’t want to leave your running shoes on while lifting weights. They’re great for walking and running, but the gel or air sole doesn’t help you keep your balance.

Having the wrong bench grip

There are 6 different ways to perform a bench grip, but one of them is simply wrong and dangerous. This is when the thumb is placed under the bar on the same side as the fingers.

This makes it much easier for it to slip and fall on your face or chest and hurt you. And although it has some benefits, it is recommended that you do not use it.

However, you should be comfortable holding the bar tightly and decide whether you want it close, medium, or wide.

It depends on which part of your arms you want to focus on more. The other 2 grips you can try are the reverse grip and the neutral grip, which are typically used on the Swiss bar.

Doing pull ups the wrong way

A big mistake you can make during this exercise is letting your shoulders roll forward and your chin on the handle. Here what can happen is an injury to the rotator of the shoulder since there is a lot of tension in that area.

Instead, you can push your chest forward and try to reach the handle with it. This will keep your shoulders back and give your back a nice curve, while your chin stays level with the strap.

Having the wrong posture while planking

Plank is an exercise you either love or hate, but most exercise programs include it. One of the mistakes you can make is keeping your buttocks up and your belly down. This is often accompanied by the person lifting their head and looking up instead of looking down.

Therefore, it is important to keep your head down and maintain an upright posture. Also, don’t arch your back, as this will put too much stress on your spine. Just bend your buttocks a bit and squeeze your glutes.

Are you guilty of any of the mistakes mentioned above? Have you ever suffered an injury because you used the wrong technique?

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