Yes, believe it or not, there are some exercises that I loathe and that don’t do you any good. They might be popular or have been around a long time, but not everything popular is good for you. Do yourself a favor and read below about the exercises that you don’t have to labor through anymore.

  1. Burpees: The Controversial Calorie Burner

Ah, burpees. The exercise we love to hate. While they’re often boasted about as a full-body workout and a great calorie burner, burpees can be tough on your joints and are not the most efficient way to build strength or endurance. Just do the squats, push-ups, and jumps separately to save your joints and look less stupid. By doing the exercises separately, you can focus on form and target specific muscle groups more effectively.

  1. Crunches: The Abdominal Misconception

Crunches have long been the go-to exercise for a flat stomach and abs, but they’re not as effective as you might think. They only target the upper abdominal muscles and can strain your neck and lower back. If you really want abs, start working your lower abdominal muscles by trying planks and bicycle crunches. Outside of a calorie deficit, these exercises can get you where you want to go.

  1. Leg Extensions: The Isolated Burn

Leg extensions are a common sight in gyms, but people often go overboard on these and wreck their knees. If you have bad knees, this is not a good exercise for you. Some trainers say to “always keep your feet on the ground” which I don’t think is true either. If this is giving you trouble, you should opt for more natural movements like a leg press and keep your feet closer together to hit your quads.

  1. Tricep Dips (If You Have Shoulder Pains DO NOT DO)

Tricep dips can be a good compound exercise, but your time is better spent with something more targeted like tricep extensions or a dumbbell fly. If you have pre-existing shoulder pain, it is also an exercise you should skip (definitely won’t make it better). You can try overhead tricep extensions or push-ups with a narrow grip.

  1. Smith Machine Squats: Too Deceptive

While the Smith machine might seem like a safe option for squats, it’s a lot harder to notice if you’re doing these wrong and forcing your body into unnatural positions. This is because the machine helps the movement so much it can blindside you. With a classic squat, you’ll get better biofeedback signals throughout the movement and be able to adjust.

The Bottom Line

Remember, the effectiveness of an exercise depends on your individual goals, body type, and fitness level. It’s essential to listen to your body and consult with a fitness professional to create a workout plan that’s tailored to your needs. Don’t be afraid to question the status quo and explore new exercises that might work better for you. At the end of the day, if you hate a workout, you’ll be less likely to work out at all. Find workouts that you like and are useful. If you want someone to tell you exactly what will get you to your fitness goal, try our coaching program today. Here’s to smarter workouts and better results!