Have you ever wondered if your workout routine might be doing more harm than good? It’s not something we think about often, but some common exercises can actually put your body at risk. While staying active is essential for a healthy life, picking the wrong moves—or doing them the wrong way—can lead to injuries, aches, and long-term problems.
Take a moment to think about your go-to exercises. Are they helping you feel stronger and healthier, or do you sometimes leave the gym feeling more sore than accomplished? Fitness experts agree that some popular exercises, while they seem effective, can strain your joints, muscles, or even your spine if they’re not performed correctly.
The good news? You don’t have to avoid working out altogether. Knowing which exercises to watch out for—and what to do instead—can make all the difference in keeping your body strong and injury-free.
Up ahead, you’ll learn about 10 common exercises that could be doing more harm than good. Experts explain why these moves might not be as safe as they seem and offer practical alternatives to keep your body healthy and injury-free while staying active.
10 Common Exercises That Can Harm Your Body
Not all exercises are created equal—some common exercises can do more harm than good if performed incorrectly or without proper understanding.
1. Behind-the-Neck Lat Pulldown
This exercise might look impressive, but it can put your shoulders and neck in an awkward position that’s not natural for your body. The movement forces your shoulder joints into a position that increases the risk of rotator cuff injuries, especially if your form isn’t perfect or you’re using heavy weights.
Experts say this exercise places unnecessary stress on the delicate structures of your shoulders, which could lead to pain, stiffness, or even long-term joint problems.
What to do instead: Switch to the front lat pulldown. It works the same muscles but keeps your shoulders in a safer, more natural range of motion. By sitting upright and pulling the bar down in front of your chest, you can still build a strong back and upper body without putting your joints at risk.
2. Upright Rows
Upright rows may seem like a great way to work your shoulders and traps, but they can cause more problems than they solve. This exercise forces your shoulders into an unnatural position, pinching the nerves and potentially leading to shoulder impingement.
Over time, this pinching can cause inflammation, pain, and difficulty moving your arms freely. Even worse, repeated stress can lead to rotator cuff injuries, which are slow to heal and may require physical therapy.
What to do instead: Try lateral raises or front raises. These movements target the same muscle groups without the risky shoulder position. Use lighter weights and controlled movements to build strength safely.
3. Sit-Ups and Crunches
For decades, sit-ups and crunches have been the go-to exercises for building a strong core. However, experts warn that repeated flexing of the spine during these movements can strain your lower back, leading to discomfort or even disc problems over time.
When performed excessively, sit-ups can put pressure on your spinal discs, potentially causing bulges or herniations. If you already have a sensitive back, this exercise can make things worse.
What to do instead: Planks and bird-dog exercises are much safer options. These moves engage your core without putting unnecessary strain on your spine. Plus, they help improve posture and overall stability, which are key for preventing injuries.
4. Kipping Pull-Ups
Popular in high-intensity workouts, kipping pull-ups are often performed quickly and with a lot of momentum. Unfortunately, this rapid, uncontrolled movement can place excessive stress on your shoulders and elbows, leading to strains, sprains, or other joint injuries.
Without proper control, the swinging motion can also make you more prone to muscle tears or overuse injuries.
What to do instead: Stick to strict pull-ups. While they require more strength and control, they are much safer and more effective for building back and arm muscles. Focus on slow, steady movements and avoid using momentum to complete the exercise.
5. Leg Press Machine
The leg press machine might feel like a safe way to target your lower body, but it often leads to poor spinal alignment. Many people round their lower back during this exercise, especially when pushing heavy weights. This position puts significant pressure on the lower spine, increasing the risk of disc injuries.
Heavy loads on the leg press can also stress your knees, leading to discomfort or even long-term joint damage.
What to do instead: Goblet squats or lunges are excellent alternatives. These exercises allow you to work your leg muscles while promoting proper posture and spinal alignment. Plus, they engage your core, giving you more bang for your buck.
6. Behind-the-Neck Overhead Press
Similar to the behind-the-neck lat pulldown, this exercise forces your shoulders and neck into an awkward position. This unnatural movement increases the risk of joint instability and can lead to shoulder pain or injury over time.
The overhead position also puts your neck at risk, especially if you’re using heavy weights or moving quickly.
What to do instead: A front overhead press is a much safer option. By pressing the weight in front of your body, you keep your shoulders in a more natural position, reducing the risk of injury while still strengthening your upper body.
7. Box Jumps for High Reps
Box jumps are a great way to build explosive power, but when performed for high repetitions, they can strain your knees and Achilles tendons. The repeated high-impact landings can wear down your joints and connective tissues, making you more vulnerable to injury.
This is especially true if you’re fatigued, as poor form and uneven landings can increase the risk of sprains or tears.
What to do instead: Focus on controlled, lower-rep box jumps, ensuring each landing is soft and stable. Alternatively, step-ups are a low-impact option that still builds lower-body strength and power.
8. Deadlifts with Improper Form
Deadlifts are one of the most effective exercises for building total-body strength, but they’re also one of the most dangerous when done incorrectly. Lifting with poor posture—such as rounding your back or overextending—can put enormous strain on your lower spine, leading to pain or injury.
Using weights that are too heavy can also compromise your form, increasing the risk of muscle strains or disc problems.
What to do instead: Work with a trainer to perfect your technique, or start with lighter variations like Romanian deadlifts. Focus on keeping your back straight, engaging your core, and moving slowly to maintain control.
9. Barbell Back Squats (For Beginners)
Barbell back squats are a staple of many workout routines, but they can be risky for beginners who lack the mobility or experience to perform them correctly. Heavy squats can strain your knees and lower back, especially if your form is off or you try to lift too much weight.
Beginners often struggle with maintaining proper depth and posture, which increases the risk of injury.
What to do instead: Start with bodyweight squats or goblet squats. These exercises help you develop the mobility and strength needed for barbell squats without the added pressure on your joints.
10. Overhead Tricep Dips (on a Bench)
While tricep dips are a popular exercise for arm strength, performing them on a bench can put extreme pressure on your shoulders and elbows. The unnatural position of your arms can strain the ligaments and lead to joint pain or even injuries.
This exercise is especially risky if you’re dipping too low or adding weights before mastering proper form.
What to do instead: Use cable tricep pushdowns or close-grip bench presses instead. These alternatives effectively target your triceps without putting your joints in a compromised position.
The Bigger Picture: How to Stay Injury-Free
When it comes to exercise, staying injury-free should always be a top priority. Many common exercises can be safe and effective if done correctly, but small mistakes can lead to big problems. By making smart adjustments to your workout routine, you can avoid unnecessary pain and keep progressing toward your fitness goals.
Listen to Your Body
Pain is your body’s way of telling you something isn’t right. While pushing yourself during a workout can feel rewarding, discomfort or sharp pain is a sign to stop and reevaluate. There’s a big difference between challenging your muscles and straining them. If something feels wrong, don’t ignore it—modify the exercise or take a break.
Prioritize Proper Form
Form matters more than how much weight you lift or how many reps you do. Using poor technique can put unnecessary strain on your joints, muscles, and spine, even during common exercises. Take your time to learn the right way to perform each movement, even if it means starting with lighter weights. Remember, quality always beats quantity when it comes to working out.
Modify Exercises to Suit Your Needs
Not every exercise works for every body. Factors like age, fitness level, or past injuries can make certain moves unsuitable for you. Instead of following a one-size-fits-all plan, adjust exercises to fit your abilities. For example, if squats bother your knees, try using a chair for support or switch to lunges. Small changes can make a big difference.
Consult Fitness Professionals
Even experienced gym-goers can benefit from guidance. A certified trainer or physical therapist can spot mistakes, recommend safer alternatives, and create a personalized routine that fits your goals. Investing in expert advice can save you from future injuries and keep your workouts productive and safe.
Final Thoughts on Avoiding Harmful Exercises
Exercise is meant to make your body stronger and healthier, not to leave you dealing with pain or injuries. By knowing which common exercises might be risky and swapping them for safer options, you’re taking control of your fitness journey in the best way possible.
It’s not about avoiding workouts altogether; it’s about choosing the right movements for your body and doing them correctly. Fitness isn’t a race—it’s a process where small, smart changes can lead to big results over time.
The key is to focus on form, listen to what your body is telling you, and avoid pushing through pain. There’s no shame in modifying exercises or starting with lighter weights. Taking the time to learn safe techniques now can save you from setbacks later.
A healthier, stronger body starts with informed decisions, and by being mindful of your routine, you can enjoy the benefits of exercise without unnecessary risks.
