There are so many mistakes someone can make before, during, and after a workout that it’s hard to think you know everything. 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 where you should first study before you decide to join.

We want you to know about some common gym mistakes that many people make that prevent them from making the gains they would like.

Applying the wrong foot pressure for squats


During the squat, there are 3 points on the 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 the correct 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 you can wear for weightlifting are, of course, weightlifting shoes like the ones worn by professional athletes. However, a flat-soled shoe will do if you don’t have them or can’t spend the extra money to get them.

Also, barefoot weightlifting has become very popular lately, with fans saying that 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-based sole doesn’t help with 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 to slip and fall on your face or chest and injure yourself. And although it has some benefits, it is recommended not to use it.

However, you should feel free to get a good grip on the bar and decide if you want it closed, medium, or wide. It depends on which part of your arms you want to focus more on.

The other 2 grips you can try are the reverse grip and the neutral grip, which are commonly 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. What can happen here is a rotator shoulder injury as there is a lot of tension in this area.

Instead, you can bring 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 is level with the strap.

Having the wrong posture while planking


The 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 raising 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 strain your spine. Just slightly bend your buttocks and squeeze your buttocks.

Are you guilty of any of the errors mentioned above? Have you ever suffered an injury from using the wrong technique?

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