How to avoid 5 common mistakes when working out at home

“What we observed over the quarantine period is that a lot of people resort to randomized programs — stuff they see on social media or stuff their friends are doing — that they simply aren’t ready for,” said Clifton Hempstead, personal trainer and co-founder of Anthos Training Clubs.

Hempstead said a lot of these programs are high-intensity and designed to make you feel exhausted. Instead, he said you should seek out a program that is working toward a goal, with exercises you’re capable of doing.

Alysha Bazan, trainer and fitness director at CrossTown Fitness, said weightlifting is one of the most common exercises she sees performed incorrectly — especially deadlifts, in which people will sometimes round their back while lifting.

“Take your time and don’t rush through the movement. Make sure that you’re stabilizing your core,” she said. “Make sure you’re doing the form properly without the weights first before loading it up.”

A lot of home workout programs that don’t require equipment include exercises such as planks, squats, push-ups and sit-ups. But having bad form can lead to injury, said Alex Nsiah-Kumi, trainer and owner of Paramount Personal Training.

When doing squats or lunges, your knees and toes should be going the same direction. “So that, long term, your knees don’t start bothering you,” he said. “Rep after rep, doing it wrong adds up.”

Yoga is best done in the presence of an instructor, said part-time Chicago yoga instructor Whitney Katz. But that’s not always possible, even in in-person classes, she said: “Not being watched properly by a teacher has hurt me more than it’s helped me.”

Katz recommends making live, virtual classes part of your at-home yoga practice, especially if you’re a beginner. Even over the internet, having an instructor watching can help you tune the poses to your body.

“You certainly are at risk for injury any time you exercise,” said personal trainer Shane Schroeder. “You want to check with your doctor to make sure it’s safe to start an exercise program.”

Schroeder also recommends getting a trainer who can help you virtually. His service, Train With Shane, delivers his programs to clients through an app and he follows up with weekly coaching calls. People who use a free online program for fitness should do so with caution, he said.