Did you know that more than 60% of people who begin working out for the first time, or pick it up again after taking some time off, hurt themselves in the first month?? That’s significant for several reasons. If you are hurt, how are you going to keep working out and reaching your fitness goals? The most important goal when undertaking any exercise program is to keep yourself from being injured. That is the only way you’ll have a real chance of reaching your fitness goals like building muscle, burning fat, and increasing your cardiovascular capacity!

Here are 4 movements to avoid when exercising:

1. Using jerking motions, especially when lifting: speed is fine when done appropriately, but you should always have fluid motion and proper form when performing any and all exercises; otherwise you could strain or even tear something.

2. Using body parts not required for the exercise: have you ever seen people doing biceps curls and rounding their shoulders or arching their backs? Those are just 2 of the “no-no’s” that can lead to an injury.

3. Locking out your knees or elbows: never lock any of your joints when working out; keep them slightly bent so that the weight will not be transferred to the joints.

4. Arching your back: picture someone on the barbell bench press, lifting a weight that is actually too heavy for them. Chances are that eventually, they will start arching their back. Sooner than later, that back is going to give out and they won’t be able to exercise for days, weeks, or even longer.