Exercise Precautions For Beginners


Exercise Precautions For Beginners

It is very important to take care of your form while doing exercises. Most of the injuries happen because of the wrong form instead of lifting heavy. I have seen many people doing very basic mistakes while doing very common exercises which they do almost every day. Make sure you don’t make the same mistakes. You may have read how to avoid injury at gym, if not read it here.

Exercise Precautions For Beginners

Sit-ups – While doing sit-ups, I see people trying to bring their face close to their knees. Instead, you should try to bring your chest close to your knees, keeping your head in line with your spine. The result of bringing your head close results in a rounded back and all the back related problems. Your back should be completely straight while doing this.

Exercise Precautions For Beginners

In the picture above, I have shown you the posture of deadlift because I could not find an image for situps, but this concept of rounded and straight back is same for all the exercises.

 Squats – The same is applicable for squats.

Exercise Precautions For Beginners squats

The girl on the right is doing it wrong and the one on the left is doing it right. Try to stick your glutes out while doing this move. See, this is what the girl on the left is doing. This will make sure you are doing it right.

Standing Calf raises – This is a move that has given some problems to me lately.

Exercise Precautions For Beginners calf raises

If you observe, this move makes you stand on your toes, exactly like how you stand when you wear heels and puts a lot of pressure on your ankles.

If you feel any sort of pain in your ankles while doing this move, I would suggest do this move with half range of motion. So, go only half way up. That means if you are supposed to do 20 full reps, do 40 half reps. same intensity, but without the risk of injury.

Jumping exercises – For any jumping exercise, don’t land flat on your heels, try to land on your toes. Landing on heels may cause problems in your heels, ankles and back

Shoulder joints – Rotator cuff warm-up, this is a simple move that you can do before starting any shoulder exercise. This warms up your internal shoulder muscles hence reducing the chances of injury.

I have provided a link above where multiple exercises have been shown. You could choose to do any one of the first two as they are simple but effective and instead of the rope that he uses, you could use a 1kg dumbbell.

Hamstrings – These are the muscles that most easily cramp while doing exercises. Do a few stretching moves for your hamstrings when you are going to do exercises that will involve your hams. In fact I would suggest you to do a full body stretch before and after your workout to prevent injury. It takes a total of 10 minutes but keeps you safe.

Warm-up and hydration –Do a little bit of warm-up exercises like jumping jacks or lateral hops or rotator cuff movement after pre workout stretching and before you start the actual routine. It will prepare your body for the workout, Read about them here.

Also keep yourself hydrated all the time. Drink almost half a litre of water half an hour before going to the gym and while working out, keep sipping small amounts after sometime.

Dry muscles are the main reasons for sudden cramps and fatigue that many people experience while working out.

So ladies, these were few tips which if incorporated reduces the risk of injury while working out.

 Stay strong 🙂


  1. Tarun. Totally agreed ! Squats are indeed girl’s best friend. You can easily identify a girl who squats from rest of the lot 😛 . I actually went to youtube to see what that song is 😀 . You have found the right song I must say :).

  2. Just what I needed…I have always been concerned about my posture while working out mainly because I have flat feet 🙁 (base of my feet completely comes in contact with the floor) are there any special precautions I need to take? I use the Reebok traintone shoes for my workouts yet I experience tension in the soles while exercising, is it due to flat feet?

    Also, can you do a post on the 10-minute full body stretch that you have mentioned.

  3. Shoot.. Im guilty of incorrect posture for squats, landing on heels & not drinking water.. I have to remind myself..

  4. Hi rahul thanks for such an informative post. But I found squats really painful used to do that.
    Will have to start now. Song has inspired me;-)

  5. Niharika, For the exercises I have mentioned, the fact that you have flat fleet should not create a problem, Although there are certain movements that people with flat feet find difficult to do, to be frank.
    But do not worry. you could try using silicone heel support that I have mentioned http://fitnessvsweightloss.com/how-to-avoid-injury-at-the-gym/ here. It will make sure that the base of your feet is away from any sort of stress. your shoes are fine by the way.
    Plus while doing jumping movements, try to land on the ball of your foot..
    Let me explain, have u ever observed how people run while climbing steps? they put the ball of their foot on the step instead of the whole foot.
    Similar thing you have to do. land on the ball of your foot. This way the base of your foot will stay away from the floor and you should not feel any tension. Try it and let me know.

  6. Rupali. Anything worth is always painful, but beyond pain lies glory (may be I should stop watching too many movies 😛 :P)
    It is your capability to bear that pain that makes you better than the others. Don’t you want that ?
    Stay motivated !

Comments are closed.