We recently asked a certified fitness trainer what top mistakes they commonly see in the gym. We came up with 14 DOs and DON’Ts so you can understand what common workout mistakes are out there and how to avoid them.

SQUATS- You don’t want your knees buckling together but rather hip distance apart with your toes pointing slightly outward. Bad squat form is a common exercise mistake, but nailing your form can reduce your risk of injury.
LAT PULL-DOWN- Don’t make the common mistake of pulling the bar behind your head. Proper form is to pull the bar straight down to your chest.
DEADLIFTS- Chuze coaches see a ton of mistakes in the gym with this one. Keep your back straight, as rounding your back is just asking for injury.
BENCH PRESS- Common mistakes with this exercise are arching of the back and rushing through the exercise without breathing properly.
ROWERS- Common mistakes with this workout are scrunching of the shoulders to your ears or hunching your back to grab the handles.
PUSHUPS- If you feel your hips hitting the floor before there’s even a bend in your arms—you are making an avoidable pushup mistake. Keep your core and glutes engaged, and go slow!
PLANKS- The most common mistake with this exercise is your butt in the air. Engage your core and keep a flat back to avoid injury!
PULL-UPS- Swinging your legs is a no-no. Avoid this common gym mistake by focusing on your upper body to pull your bodyweight up.
HYDRATION- Don’t make the mistake of getting dehydrated while you workout. Have 8 ounces of water ready for every 20 minutes you plan to work out.
LUNGES- If your knees are going over your toes while you do this common gym exercise then you’re making a mistake that could lead to injury.
SHOULDER RAISES- Do not bring your arms higher than shoulder height. Slowly start with your weights beside your hips and pull your weights up until they just reach shoulder height to avoid making mistakes with this exercise.
TREADMILL RESTING- A common gym mistakes runners make is to rest their arms on the treadmill. Stand up tall and use handles instead.
KETTLEBELL SWINGS- Do not pause in the middle of this movement. Focus on one fluid movement here.
WORKOUT RECOVERY- Don’t make the mistake of not properly nourishing your body after a workout. Hydrate and get nutrients back into your body!

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