Fitness tips: Don't do these 3 exercises in the gym without guidance, avoid injury and long-term damage

Common workout mistakes to avoid: Deadlifts are known for being a total-body strength builder. However, they can be harmful for your spine if done with poor form or excessive weight (Image: Canva)

Ever watched gym videos on social media and copied someone else’s workout without knowing whether it was right for you? It might get into trouble. While exercise is essential for strength, mobility, and mental clarity, not every move is built for every body. In fact, a few popular exercises might actually be putting you at risk, especially if done incorrectly or with underlying health conditions.

When it comes to fitness, form is everything, says Dr Sushanth B Mummigatti, Consultant Orthopaedic and Trauma Surgeon, Manipal Hospital, Goa. “As tempting as it is to chase heavier weights or crunch your way to a six-pack, using improper technique can backfire, and lead to pain, injuries, and even long-term damage,” he says.

According to Dr Mummigatti, though all exercises are beneficial when done with correct form and supervision, some, like the deadlift, crunches, and barbell military press, might have a greater risk-to-benefit ratio and need to be used with caution. “That doesn’t mean you have to avoid these moves forever, it just means you need to understand when and how to modify or replace them,” says Dr Mummigatti.

Gym mistakes beginners make: Many call it the go-to move for abs. But crunches can overstrain the lower abdomen and raise the risk of muscle tears or hernias (Image: Canva)

Also read | Exercise and fitness: Don't make these 6 common exercise mistakes to stay injury-free

High-impact, not necessarily high benefit:

It’s easy to assume that the most intense exercises give the best results. “When movements put too much pressure on the spine, joints, or muscles, especially without proper preparation, they can become more harmful than helpful," he says.

Dr Mummigatti suggests that people with prior disc disease, weak bones, or neurologic symptoms should be especially careful. “The good news? You can still train the same muscles using safer variations that are just as effective, minus the risk. From reducing spinal compression to improving core engagement, small tweaks can mean the difference between a strong, resilient body and one sidelined by preventable injuries,” he says.

• Deadlifts: Deadlifts are known for being a total-body strength builder. However, they can be harmful for your spine if done with poor form or excessive weight. “Deadlifts can cause serious problems such as lumbar or cervical spine injuries, disc prolapse, or even fractures. This is especially concerning for those with bone weakness or existing disc issues,” says Dr Mummigatti.

Also read | Exercise tips: Muscle imbalance, poor form and other common workout mistakes harming your fitness journey

• Crunches: Many call it the go-to move for abs. But according to Dr Mummigatti, crunches work the rectus abdominis, and they can overstrain the lower abdomen and raise the risk of muscle tears or hernias. “If you already have abdominal issues, steer clear of this move. Instead, practice planks and their variations, bird-dogs, or reverse crunches. These alternatives engage the core without placing the same pressure on your abdominal wall,” he warns.

• Barbell military press: This shoulder-heavy move builds strength in your delts and upper arms but can stress the cervical spine and shoulder joints, informs Dr Mummigatti. “When performed with poor form or existing shoulder pain, it increases the risk of ligament injuries in the shoulder and neck,” he says and suggests trusting dumbbell shoulder presses, lateral raises, or front raises, which offer "more control, better muscle isolation, and significantly less injury risk.”