When it comes to fitness, not all workouts are created equal. Many people unknowingly spend hours on exercises that offer little benefit, fail to maximize muscle engagement, or even increase the risk of injury. The key to an effective fitness routine is choosing exercises that provide the most value for the time and energy spent. Some popular workouts have gained traction because they look impressive or feel challenging, but in reality, they may not be the best choice for building strength, burning fat, or improving overall health. If your goal is to make the most of your gym time, it’s important to recognize which workouts are overrated. Here are nine popular workouts that are a waste of time and what you should do instead.
1. Endless Crunches for Abs
Crunches are often the go-to exercise for people looking to build a six-pack, but they do little to burn fat or strengthen the core effectively. While crunches can engage the rectus abdominis, they neglect deeper core muscles like the transverse abdominis and obliques. Additionally, performing endless crunches won’t get rid of belly fat since spot reduction is a myth. Research has proven time and time again that spot reduction for fat loss is a myth, as stated by onepeloton.com.
A better alternative is to focus on full-body movements that engage the core while also burning calories. Exercises like planks, deadlifts, and hanging leg raises strengthen the entire core more effectively. Pairing these with a balanced diet and cardio will produce better results than relying on crunches alone.
2. Over-Reliance on the Smith Machine
The Smith machine is often used for squats, bench presses, and shoulder presses, but its fixed bar path limits natural movement. This restriction places unnatural stress on the joints and reduces the activation of stabilizer muscles. Many people use it for heavy lifting, assuming it provides more support, but it hinders proper strength development. As AnytimeFitness.com says, the fixed barbell path can be a disadvantage and Smith machines may be less effective.
Instead, opt for free-weight exercises like barbell squats and dumbbell presses, which engage more muscle groups and improve balance. Free weights require you to stabilize the load, leading to better muscle activation and functional strength. If safety is a concern, work with a spotter or use adjustable squat racks instead of relying on the Smith machine.
3. Light-Weight High-Rep Workouts for Toning
Many people, especially those looking to “tone” muscles, believe that doing high reps with very light weights will sculpt their bodies. However, lifting weights that are too light doesn’t provide enough stimulus for muscle growth or strength improvement. This method might provide temporary muscle fatigue, but it won’t lead to significant changes in body composition. However, onepeloton.com says that higher rep ranges with lighter weights are less effective for developing maximal strength and power compared to lower rep ranges with heavier weights.
Instead, incorporate moderate to heavy strength training with progressive overload. Lifting heavier weights with proper form not only builds muscle but also helps burn fat more effectively. Combining strength training with a well-structured diet is the key to achieving a lean, defined physique.
4. Long Sessions of Steady-State Cardio
Spending hours on the treadmill at a slow, steady pace may feel productive, but it’s not the most efficient way to lose fat or improve fitness. Long-duration steady-state cardio burns calories, but it doesn’t provide the metabolic boost that high-intensity workouts offer. Over time, the body adapts to prolonged cardio sessions, making them less effective for fat loss. HIIT has gained popularity because it burns a significant amount of calories in a short period. In a study, the calories burned during 30 minutes of HIIT were 25–30% more than other forms of exercise, as stated by healthifyme.com.
A better alternative is high-intensity interval training (HIIT), which involves short bursts of intense effort followed by rest periods. HIIT burns more calories in less time and keeps the metabolism elevated for hours after the workout. Combining HIIT with strength training yields faster and more sustainable results.
5. Bicep Curls in the Squat Rack
Performing bicep curls in the squat rack is not only inefficient but also a poor use of valuable gym space. While bicep curls can help build arm definition, they are an isolation exercise that doesn’t provide much overall strength or fat-burning benefits. Spending too much time on bicep curls limits the potential for building functional strength.
Instead, prioritize compound exercises like pull-ups, rows, and chin-ups, which naturally engage the biceps along with other muscle groups. These movements build stronger, more defined arms while also working the back and core. Isolation exercises should be used as finishers, not the primary focus of a workout.
6. Excessive Use of Ab Machines
Many gym-goers flock to Ab machines in hopes of getting a sculpted midsection, but these machines often do more harm than good. Ab machines can place unnecessary strain on the lower back and fail to engage the entire core effectively. Since they often use momentum rather than controlled movement, they don’t contribute much to functional strength.
A smarter approach is to focus on bodyweight and free-weight core exercises like planks, Russian twists, and hanging leg raises. These movements engage the core more efficiently and contribute to overall stability. Training the core properly enhances performance in all other lifts and daily movements.
7. Leg Press Over Squats
While the leg press machine can help build leg strength, it doesn’t engage as many muscle groups as free-weight squats. Since the movement is guided and doesn’t require balance or stabilization, it fails to activate the core and smaller stabilizing muscles. Additionally, improper use of the leg press can put excessive strain on the knees and lower back.
Barbell squats, goblet squats, or Bulgarian split squats provide more functional benefits by working multiple muscle groups simultaneously. These exercises improve coordination, balance, and overall leg development while also engaging the core. While the leg press can be useful as a supplementary movement, it shouldn’t replace squats in a well-rounded workout routine.
8. Triceps Kickbacks for Arm Definition
Triceps kickbacks are often performed in hopes of toning the back of the arms, but they don’t provide enough resistance to be truly effective. Since the movement relies on a small range of motion and light weights, it doesn’t stimulate significant muscle growth. If triceps definition is the goal, stronger exercises are needed.
Close-grip bench presses, dips, and overhead triceps extensions are much more effective for building strong, sculpted arms. These exercises allow for heavier resistance and greater muscle activation. By focusing on compound movements, you can develop stronger, more defined arms faster.
9. Lifting with Poor Form Just to Go Heavy
Many people prioritize lifting heavy weights over proper form, thinking that more weight equals better results. However, poor form leads to inefficient movement patterns, reduced muscle activation, and increased risk of injury. Ego-lifting—lifting heavier than you can handle with good form—can do more harm than good in the long run.
The key to effective strength training is mastering form before increasing weight. Engaging the correct muscles and maintaining control throughout the movement yields better gains and lowers injury risk. Proper execution of exercises ensures long-term progress without
