Hitting the gym requires dedication
But what if some of your exercises are doing little to help you reach your goals? Many commonly performed exercises are either ineffective, unsafe, or simply outdated. Instead of wasting valuable time and energy, it’s essential to focus on movements that truly enhance strength, endurance, and overall fitness.
In this article, we’ll break down exercises that don’t work, explain why they’re ineffective, and suggest better alternatives that can help you achieve real results.
1. Dumbbell-Loaded Side Bends
Many people perform side bends while holding a dumbbell in each hand, thinking they are toning their obliques. However, this exercise is ineffective because the weights counterbalance each other, reducing muscle engagement. Worse still, this movement places unnecessary strain on your spine and intervertebral discs, increasing the risk of injury.
✅ Better Alternative: Try the Side Plank Crunch. Get into a side plank position, keeping your core tight, and bring your elbow towards your knee. This variation strengthens your obliques effectively while improving stability.
2. Standing Chest Fly
Many believe that standing chest flys strengthen the pectorals, but in reality, gravity pulls the dumbbells downward rather than applying tension to the chest. As a result, this movement mostly strains the rotator cuffs rather than activating the chest muscles.
✅ Better Alternative: Perform Dumbbell Chest Flys on a Bench. This allows for better muscle activation and reduces strain on the shoulders.
3. Smith Machine Squats
Squats are a staple in any workout routine, but doing them on a Smith machine can be counterproductive. The fixed bar forces your body into an unnatural range of motion, limiting the engagement of stabilising muscles and increasing the risk of knee and lower back injuries.
✅ Better Alternative: Free-weight squats using a barbell or dumbbells engage more muscles, promote natural movement patterns, and reduce strain on joints when performed with proper form.
4. Exercising with Extremely Light Dumbbells
Using dumbbells that are too light may feel comfortable, but if you’re not pushing your muscles to fatigue, you’re not building strength or muscle mass. The overload principle states that muscles need to be challenged to grow—without adequate resistance, your workout is ineffective.
✅ Better Alternative: Choose a weight that allows you to complete 8 to 12 reps with good form but leaves you struggling in the final reps. This ensures proper muscle activation and strength development.
5. Leg Extensions on a Machine
While the leg extension machine isolates the quadriceps, it does so in an unnatural and risky way. The movement places excessive strain on the knee ligaments and tendons, making it a poor choice for long-term knee health.
✅ Better Alternative: Lunges and squats work the same muscles while engaging the core and other stabilising muscles. These exercises mimic natural movement patterns and reduce the risk of knee injuries.
6. Back Extensions with Added Weight
Back extensions can help strengthen your lower back, but adding extra weight can lead to hyperextension and increased injury risk. This is especially concerning for those with existing back issues or poor posture.
✅ Better Alternative: Perform Superman Exercises instead. Lying face down and lifting your arms and legs engages the lower back safely while also working the core and glutes.
7. Crunches for a Six-Pack
Many believe crunches are the secret to a toned core, but this is a common misconception. Crunches do not burn belly fat, and excessive crunching can reinforce poor posture rather than strengthening the entire core.
✅ Better Alternative: Planks engage the entire core, improve posture, and build stability without the spinal strain associated with crunches.
8. The Elliptical for Cardio Fitness
The elliptical is a popular cardio machine, but it doesn’t mimic natural movement patterns. While it burns some calories, it does little to improve muscle strength or overall fitness levels.
✅ Better Alternative: The Stair Climber or Incline Treadmill Walking provides a more effective cardiovascular workout while also engaging more muscle groups.
