Workout not working?

Who has time to waste on ineffective, risky exercises? Not you. So dump these nine moves that may not deliver the results you want - and may even cause injury.

1: Lat pull-down behind the head

The problem: only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move - done incorrectly - can lead to shoulder impingement or worse, a tear in the rotator cuff, and if the bar hits the back of the neck, it could injure cervical vertebrae.

A safer lat pull-down

On the pull-down machine, lean back a few degrees, use a wider-than-shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilise the body, and avoid using momentum to swing the bar up and down. The lat pull-down works the muscles of the upper back.

2: Military press behind the head

This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull-down behind the head.

A safer military press

A safer shoulder alternative: when doing the military press, keep the bar or dumbbells in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and gluteals pressed to the chair.

3: Upright row

The problem: pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

Safer alternative to the upright row

Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body.

4: Lying leg press with knees bent too deeply

The problem: lying on your back with your feet on a weighted plate, you push the plate up and bring it down, with the aim of working the quadriceps, hamstrings and gluteals. The problem with this exercise comes when you bend your legs too far, which can hurt your back and knees.

Leg press: Safer moves

If you want to do a lying leg press, keep your bottom from rotating off the back of the machine and don't bend past 90 degrees at the knee.

5: Squats on the Smith Machine

The problem: the bar on the machine doesn't give, which can force the body into risky positions, plus, people tend to put their feet further in front of their bodies when doing squats on the machine, which makes matters worse.

Squats: A safer alternative

It's not necessary to use weights when doing a squat but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you were going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.

6: Using bad form on cardio machines

The problem: hunching over or using a death-grip on the handrail can throw off your alignment, jarring your spine, shoulders, and elbows.

Better technique on cardio machines

Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. Save reading a book for after your workout so you can focus on good form.

7: Exercises done with goal of spot reduction

People who do strengthening and toning exercises in an effort to trim fat from a certain area - thighs, hips, stomach or arms - have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.

Effective ways to reshape your body

Cardiovascular exercise will burn calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.

8: Always lifting with a weight belt

The problem: too many people wear weight belts too often. Unless you have a back injury or other medical reason - or are lifting a lot of weight - the weight belt may let your core muscles slacken off - and you need your core muscles all the time in everyday life.

The solution: avoid the weight belt unless it's necessary.

9: Any exercise done wearing the wrong shoes

Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints and can lead to injuries like plantar fasciitis or tendonitis.

Training shoe solution

The key, experts say, is to choose trainers that are specific to your activity and that suit your particular foot. They recommend buying from shops specialising in training shoes, where you can seek advice from a knowledgeable member of staff. Don't forget to replace your trainers when they show signs of wear.

Related Reading