Archive · 1 Sep 2025
Orthopedic Experts Warn Beginners to Avoid Gym Exercises
Some gym exercises can hurt you if you're not careful, especially when you're just starting out.
Doctors say beginners should avoid certain moves like the military press (lifting weights behind your head), crunches, and deadlifts.
These exercises can strain your body and cause injuries if done incorrectly.
Instead, try overhead presses in front of you, and use planks and bridges to work your core.
Before starting any exercise routine, talk to a doctor or trainer to make sure it's right for you.
It's important to assess your fitness level and start slow, with a balanced mix of strength and cardio exercises.
Orthopedic experts caution against certain exercises for beginners in the gym.
Exercises to avoid include military press, crunches, and deadlifts.
Military presses put strain on shoulders, use front presses instead.
Crunches strain the neck and back; use planks and bridges instead.
Beginners should assess their body and consult a trainer before starting.
- Who
- Orthopedic doctors including Dr. Venkatesh Movva, Dr. Prashant Kamble, Dr. Aijaaz Ashai, and Dr. Sushanth B Mummigatti.
- What
- Experts are advising against certain exercises for beginners in the gym, due to the high risk of injuries.
- When
- Article does not explicitly state the date of the expert advice.
- Where
- Mumbai and Goa, India, and general gym settings.
- Why
- To prevent injuries and promote safe fitness practices, especially for beginners.
- Recommended by
- Multiple Orthopedic Experts
- Primary Risk
- Injury from improper form or excessive use
- Exercises to Avoid
- Military press, crunches, and deadlifts (for beginners)
- Alternative Exercise
- Overhead press in front of the body instead of behind the head
- Core Exercise Alternatives
- Planks and bridges instead of crunches
- General Advice
- Assess fitness level, consult a trainer, and start with balanced training