I know how frustrating it can be to walk into the gym and suddenly realize you’re nailing exercise form all wrong.
Today, I’m taking you through the most common mistakes—from the ones I see all the time to the less frequent slip-ups.
Each section is a piece of my experience.
The Small Mistakes That Ruin Your Workout
Imagine walking into the gym all fired up, ready to crush every set, and then—bam!—you realize you’re falling into the same execution traps that seem to trip up almost everyone.
There are habits, small but powerful, that can really hinder your progress, and believe me, I have experienced them firsthand.
Let’s take the range of motion as an example.
How many times have you stopped halfway through a repetition, for fear of going “too low” or to avoid that sharp pain?
I know, I’ve been there too.
But if you don’t complete the movement in its natural arc, it’s like reading only half of your favorite novel: you miss the best part of the story.
Then there’s the issue of speed.
Some days it feels like I’m in a race, dashing from one repetition to the next, and other days I turn into a character from a yoga class, moving so slowly that I almost get sleepy.
The key is to find a controlled pace: not too fast that you rely solely on momentum, and not too slow that you can’t feel your muscles working.
It’s a delicate balance, but once you find it, the results speak for themselves.
And the breathing…
I remember my early days in the gym when holding my breath almost became a personal challenge.
I learned the hard way that not breathing correctly not only ruins your execution, but also takes away that essential core stability.
Learning to synchronize your breathing with your movement transforms every repetition into an almost meditative experience, where every inhale and exhale makes you feel more in control.
Another thing to watch out for is the eccentric and concentric phases of the movement.
Skipping or rushing through either of these phases is like watching a movie and missing the highlight scene: you lose the true “power” of the movement.
Treating every repetition as a little masterpiece, with each phase executed with precision, is what truly helps you build strength and muscle mass.
And let’s not forget about the stabilizer muscles, especially the core.
Neglecting this “secret weapon” is like building a house of cards: beautiful to look at, but destined to collapse.
I often found myself compensating with accessory movements, those small shifts that seem insignificant but actually rob you of the chance to perform a perfect movement.
Keeping your core active and engaged is fundamental for impeccable technique.
At the end of the day, it’s not just about how much weight you lift, but how you lift it.
From Theory to Practice: 15 Specific Mistakes to Eliminate for Your Perfect Workout
After discussing the general mistakes encountered in the gym, it’s time to get to the heart of the matter.
Here I share 15 specific mistakes that I have learned to recognize – and correct – throughout my fitness journey.
Each point is a lesson learned in the field, which I hope can help you avoid the same pitfalls and build a safer, more effective routine.
1# Squat: The King of Mistakes
Squat is the cornerstone of every workout.
Too many people perform it with a curved back or by pushing the knees too far forward.
It is the king of mistakes.
This mistake is common, but it can be devastating for your back and knees.
Keep your back straight and push with your heels.
Every repetition should be an act of respect for your body.
2# Deadlift: The Weight of Inattention
The deadlift is the exercise that challenges your entire body.
Most people make the mistake of lifting with an arched back.
This exercise requires a neutral back and strong legs.
When you make a mistake, you risk serious injuries.
Learn to lift with your legs and protect your back.
3# Bench Press: When Technique Fails, Your Chest Pays the Price
The bench press is one of the gym favorites.
Yet many perform it with incorrect posture or a too-short range of motion.
Don’t lower the bar too quickly.
Control and technique are essential.
A well-developed chest is built not only on strength, but also on precision.
4# Overhead Press: The Leap to the Sky
The overhead press requires more than just arm strength.
Many underestimate the importance of the core and end up with an arched back.
Balance and stability are key.
Lifting the weight overhead should be a smooth and controlled movement.
5# Pull-Up: The Iconic and Challenging Exercise
Pull-ups are famous for their difficulty.
I often see people using too narrow a grip or trying to do too many repetitions without proper technique.
Core strength is essential for an effective pull-up.
Remember: every movement should be executed with calm and precision.
6# Lunges: The Wrong Path
Lunges may seem simple, but they are tricky.
Many perform them without taking care of knee alignment, putting the joints at risk.
Keep your knee in line with your foot.
Every step should be deliberate and controlled.
7# Bent Over Row: The Challenge for Your Back
The barbell or dumbbell row is excellent for the back, but too often it is performed with a too tense or arched back.
A proper posture allows you to work the right muscles without stressing your spine.
Focus on controlled movement and a slight lean.
8# Leg Press: The Temptation of Excessive Weight
The leg press may seem like a “safe” exercise, but excessive weight and improper posture can turn it into a risk for your knees and back.
Always maintain control and don’t succumb to the temptation of increasing the weight too quickly.
9# Dips: The Leap into the Void for Your Shoulders
Dips are fantastic for triceps and chest, but they are often performed without proper stability.
Many people lean too far forward or fail to keep their shoulder blades in the correct position.
The key is to control the movement and listen to your body.
10# Push-Up: The Underrated Classic
Even push-ups, though simple, can turn into a mistake if done incorrectly.
Many tend to do them too quickly, losing control of their core and posture.
A slow and controlled version is much more effective.
11# Bicep Curls: The Temptation of the Body Swing
Bicep curls can become a trap if performed with jerky movements and body momentum.
It’s easy to “cheat” with too much weight, compromising the effectiveness of the movement.
Keep your elbow steady and move the weight with control.
12# Tricep Extensions: The Control of Movement
Tricep extensions require good arm stability.
Getting it wrong here means risking elbow injuries and not fully engaging the muscle.
A slow and focused execution is the key to better results.
13# Plank: The Test of Consistency
Planks may seem easy, but many abandon them too soon or perform them with poor form.
An arched back or an overly bent position doesn’t provide the intended benefits.
Consistency and proper form make this exercise an ally for your core.
14# Calf Raises: The Underrated
Calf raises are often overlooked or performed too quickly.
An uncontrolled movement may not fully engage the calf muscles.
Take the time to perform each repetition with precision.
15# Hip Thrusts and Glute Bridges: The Art of Lifting Your Glutes
Finally, hip thrusts and glute bridges are excellent for training your glutes.
Unfortunately, many perform them without proper core activation or with a too limited range of motion.
Make sure to push through the heel and feel every contraction.
The Value of Correcting Every Mistake
Every mistake is an opportunity to learn and improve.
It’s not just about exercising, but about doing it well.
I have learned that recognizing and correcting these mistakes leads to incredible results, both physically and emotionally.
The feeling of improving, even by just one inch, is priceless.
Learning from mistakes means having the courage to stop, analyze every movement, and correct it with patience.
When you make a mistake, your body and mind open up to new possibilities for growth.
These common mistakes are stepping stones to perfect technique.
