There are certain things—the latest season, first dates, fake eyelashes—that can easily be divided into “good” and “bad.” But exercises can’t.
“There’s a time and place for every exercises,” says strength and conditioning coach Aliona Luciani, MA, CSCS, founder of Training2xl. Unfortunately, there are a small number of strength training and cardio machines that are (overused) even when there are safe and effective alternatives.
Ahead, seven of the most popular exercise routines fitness experts recommend skipping, plus alternatives they recommend you tweak your workout routine.
Smith Machine Squats
The Smith machine is a favourite among strength-training newbies. At first glance, the machine may look like a regular soft tool. But in reality, the bar is attached to a fixed sliding track (similar to a leg press). “Whether you’re using the machine for the shoulder press, bench press, squat, or deadlift, the track forces the bar to move up and down in a vertical plane,” says Luciani.
According to Luciani, there are a number of factors, such as ankle and hip movement, calf and quad strength, and femur length, that determine an individual athlete’s position and point of impact during the swing. Unfortunately, because the bar moves on a track, the Smith machine doesn’t allow for any variety, meaning everyone is the same. For squats, this can actually put you at risk for form factor, increasing your risk of injury down the road.
“When you brace yourself, you have to align your weight with your body,” Luciani says. However, because the Smith machine squat requires the weight to move in a fixed path, the opposite happens: You rotate your body around the weight, she explains.
Leg Extensions
Leg extensions are a seated exercise that isolates the quadriceps. Luciani says, “The leg extension is a good option for people rehabbing a knee injury. That’s because the machine allows you to strengthen the quads and some of the other stabilizing muscles around the knee without putting your entire body weight on the joint.” the difference between a light and another light.
However, most people who use the leg extension machine aren’t rehabbing an injury but are trying to improve their quad strength. “There are better functional exercises that will help strengthen the anterior leg extensors,” she says.
Conventional Barbell Deadlift
Classic snowboarding, when done correctly, is a great way to learn hinge patterns, improve posterior chain strength, and help you maintain independence as you get older. Unfortunately, many people are dying to do it wrong, Luciani said.
Often, she says, people make the mistake of trying to deadlift a barbell before actively engaging their midline or lats, which makes the lower back the perfect low position for gaining weight. (If your lower back hurts more than your hamstrings on the days after your diet, it might be you!).
Crunches
Building a strong core is a new and worthy cause. After all, core strength protects your spine, improves balance, helps your arms and legs gain internal strength and power, and keeps your hips healthy.
However, most people mistakenly believe that they’re working their entire core (the bulk of their muscles) when, in fact, they’re only working their abs (the upper core).
“Your core is made up of a number of muscles, such as the rotator cuff, erector spine, obliques, and rectus abdominis,” says Luciani. To build a truly strong core, not just a strong-looking one, you need to train all four important core muscles.
Crunches only work the rectus abdominis, also known as the hex muscle. While doing crunch after crunch can build your midline, it won’t actually strengthen the part of your core that maintains your overall stability, strength, and (spinal) safety.
The Elliptical Machine
“There’s no doubt that an elliptical can be a good option for people looking for a low-impact way to get a workout,” says Harkoff. “It’s very easy on the body and long-lasting for the heart,” he says.
However, an elliptical isn’t the best option for those looking to improve both their cardiovascular and circulatory systems. “They can be awkward to use and move around quickly,” says Luciani.
In fact, moving around too quickly or using them too often can lead to chronic hip injuries. “Most ellipticals don’t allow you to move your legs naturally,” she explains. Instead, fixed-leg ellipticals force your hips and knees into unnaturally long positions, which negatively impacts your natural gait, says Harkoff.
“An elliptical is also unlikely to provide enough stimulation when lifting weights to stimulate bone mineral density or encourage strength gains,” he notes.
Running
Yes, for some people, running can be a good way to improve cardiovascular fitness. However, Harkoff says others tend to do more harm than good. “Running can be hard on the body, especially if done incorrectly,” he said.
It’s also not an option for people with previous knee, ankle, and hip injuries who need to avoid intense exercise like running.
Olympic Lifts
Olympic lifts like power cleans and squats are often used in CrossFit and other HIIT workouts. These compound exercises work every muscle in your body and help build strength.
The problem, according to Harkoff, is that many people who do them need more training than they get! “Olympic lifting requires challenging training and requires a balance between risk and reward,” he said.
If you have the opportunity to do Olympic strength training, he says power cleans and squats can be a regular addition. However, without proper guidance, they can be dangerous.
Why to Skip: Mastering these exercises takes time and professional training.
Best Alternative: Focus on developing core strength with exercises like squats, deadlifts, and overhead presses before moving on to Olympic lifts.
Note: This list is not exhaustive and individual needs may vary. Always consult a qualified trainer to determine the exercises that best ensemble your fitness goals and limitations. The key to effective training is finding a balance of exercises for your body that minimizes the risk of injury.