Exercises to Avoid at the Gym (and What to Do Instead).

This is one of the most common questions our physical therapists hear from patients as they finish treatment and get ready to return to an active lifestyle: which exercises and machines should I stay away from? Here’s our guidance, machine by machine, along with alternatives that can get you similar results more safely.

Machines Worth Skipping

The Smith machine is meant to help you squat safely, but it often does the opposite. Because the bar path is fixed instead of moving naturally like it does in a real squat, you can end up in an unstable position that puts improper weight on your spine and hips. Long-term use in that fixed plane of motion can hurt your spine. A regular squat, with the barbell resting on your traps rather than your spine, feet a little wider than hip width, and toes pointed slightly out, gives you the same benefit more safely. Lower yourself and return to standing while keeping your knees and toes pointed the same direction, aiming to get your hip crease below your knees.

The elliptical machine is a gym staple, especially in exercise programs for seniors, and it feels low impact, but it actually moves your body through an unnatural range of motion. A rowing machine is a better cardio option. It works nearly every muscle in your body and teaches proper pulling mechanics, and you can adjust reps and weight to match your fitness level.

The leg press machine puts unnecessary strain on the lumbar spine without properly recruiting the muscles of the legs, which can lead to injuries in the ankles, knees, and back. Unless you’re rehabilitating a specific knee or ankle injury, it’s best avoided in favor of squats, done about three times a week.

Moves Worth Replacing

Crunches put unnecessary stress on the lower back and aren’t very effective at working the abdominal muscles, often requiring dozens of repetitions to see any results. A hollow body hold is a better option: lie on your back, press it against the ground, and raise your legs and shoulders a few inches off the floor, creating a slight crescent shape with your body. Hold for up to a minute, or start with 20 seconds if you’re just building up to it.

Bicep curls isolate a single muscle group instead of letting the surrounding muscles contribute, and the body works best as a unit rather than in isolation. Chin-ups are a better replacement, building bicep strength while also working your upper back.

Triceps kickbacks put the shoulder in a poor position to move effectively and don’t let you load the movement with much weight, so they tend not to deliver much result. Push-ups are a more effective alternative: externally rotate your elbows, lower your chest to the ground while maintaining a solid plank, and press back up. This targets the triceps far more effectively.