Trainers reveal the top 10 gym mistakes killing your gains

Look, we’ve all been there—strutting into the gym, headphones in, ready to slay some reps. You hit the squat rack, grab some dumbbells, maybe throw in a few planks for good measure. You feel like a beast. But here’s the kicker: you might be doing some of those exercises totally wrong—and not even know it.

The truth is bad form happens to the best of us. It’s sneaky. It creeps in slowly and silently messes with your gains or worse—sets you up for injury. So, before you chalk up and charge into another set, let’s take a beat. We’re breaking down the top 10 exercises people are definitely butchering at the gym—and exactly how to fix them.

Grab your water bottle and let’s get into it.

1. Squats

Common Mistake: Allowing the knees to cave inward or not squatting deep enough.

Correction: Ensure your knees track over your toes and descend until your thighs are at least parallel to the floor. Maintain a neutral spine throughout the movement. 

2. Deadlifts

Common Mistake: Rounding the back during the lift.​

Correction: Keep your spine in a neutral position by engaging your core and retracting your shoulder blades. Lift with your legs and hips rather than your back. 

3. Pull-Ups

Common Mistake: Straining the neck to reach the bar.​ 

Correction: Start from a dead hang and use your arms, back, and core to raise your body. Avoid using momentum or jerking movements. ​ 

4. Bicep Curls

Common Mistake: Moving the elbows or using body momentum.​

Correction: Keep your elbows stationary at your sides and perform the curl in a controlled manner, isolating the biceps. 

5. Planks

Common Mistake: Allowing the hips to sag or rise too high.​

Correction: Maintain a straight line from your head to your heels, engaging your core and glutes to keep your body aligned. ​

6. Leg Press

Common Mistake: Placing feet too low on the platform, causing the knees to extend beyond the toes.​ 

Correction: Position your feet higher on the platform to ensure your knees are aligned with your ankles, reducing undue stress on the knee joints. ​

7. Lat Pulldowns

Common Mistake: Pulling the bar behind the neck.​ 

Correction: Pull the bar down in front of you to your upper chest, keeping your back straight and avoiding neck strain. ​

8. Bench Press

Common Mistake: Bouncing the bar off the chest or flaring elbows excessively. Over-arching back.

Correction: Lower the bar in a controlled manner to your chest and keep your elbows at a 45-degree angle to your body to protect your shoulders

9. Shoulder Press

Common Mistake: Arching the back excessively during the lift

Correction: Sit or stand with a neutral spine, engage your core, and press the weights overhead without leaning back. ​ 

10. Lunges

Common Mistake: Letting the front knee extend beyond the toes 

Correction: Take a large enough step forward so that when you lower your hips, both knees form 90-degree angles, keeping the front knee aligned with the ankle 

Frequently Asked Questions

Q: How can I ensure I’m using proper form during exercises?

A: Consider working with a certified personal trainer who can provide personalized guidance and feedback on your technique. ​ 

Q: What should I do if I experience pain during an exercise?

A: Stop the exercise immediately and consult with a fitness professional or healthcare provider to assess the cause of the pain. ​ 

Q: How important is warming up before workouts?

A: Warming up is crucial as it prepares your muscles and joints for exercise, reducing the risk of injury. ​ 

Q: Can improper form affect my workout results?

A: Yes, using improper form can lead to ineffective workouts and increase the risk of injury, hindering your progress. ​ 

Q: How often should I review my exercise form?

A: Regularly, especially when starting a new exercise or if you feel discomfort during a movement. Periodic check-ins with a trainer can help maintain proper form. ​

Q: Are there tools to help monitor my exercise form?

A: Yes, some apps and devices use motion tracking to provide feedback on your form, but professional guidance is recommended for accuracy.

The Takeaway

Let’s be real—most of us have probably been guilty of doing at least one of these exercises wrong (yep, even the seasoned gym-goers!). But hey, that’s totally okay. The key is being open to learning and tweaking your form so you’re getting the most out of your workouts without risking injury.

Next time you hit the gym, slow things down a bit. Take a second to check your form in the mirror or ask a trainer for a quick spot. Your future, injury-free self will thank you.

And remember—lifting heavy is great, but lifting smart is even better. 

Happy training, and go crush those fitness goals!

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