Training at home: 6 common mistakes

Home training is popular, but only with sense and reason. We will tell you what exercises you should not do to be sure

Since the closure of Corona and the closure of many gyms, the living room at home is now their yoga studio for many, or the bedroom has become a fitness studio. Exercising at home has become as normal as the home office.

On the one hand, this is above all practical, on the other hand, it also motivates many to set new sporting goals. Because, let’s face it: you can accomplish a lot in the home gym if you have time and spare time. What exercises can you do at home? Well, preferably the one in our plan:

Why home workouts can be dangerous

Training alone and for you is basically no problem. But while some just do a few harmless workouts, others do as much as possible at home. Some people get stupid ideas and set fitness goals that you really shouldn’t be setting. At least not if you train alone at home without professional guidance and help. An accident happens out of good humor, bang, a joint breaks.

Therefore, the goal of learning a split or flic flac at home without having done it before is absolutely not an option. Just like it’s not a good idea to just order a barbell and suddenly start doing Olympic lifting at home. Best tips here:

How do I reduce the risk of injury when training in the home gym?

If you have always trained hard and regularly, been reviewed and improved by coaches, you generally know what you are doing. But he too must stay very much within the framework of what he did there. No experiments!

In other words, if you used to do yoga 2-3 times a week, you might as well go ahead and see how it goes without a trainer. The basic rule is: always approach the exercises very slowly. Because: If you go directly beyond your limits in your home gym, you can put yourself at risk of injury. And that’s really the last thing you need right now. Or do you prefer to sit in a crowded emergency room during a pandemic?

While urgent emergencies are always treated, hospital staff are busy with more important things than treating a sprained knee, sprained ligament, cracked foot, or metacarpal fracture.

How do I avoid injuries while exercising at home?

Do you train frequently and regularly in your salon? Then you should definitely avoid these 6 mistakes to avoid the risk of injury:

  1. I forgot to heat: If you train at home, it is best that you do everything as you would in the gym. That means: Start with a light warm-up to get your circulation going and prepare your muscles for exertion. Studies show that warming up prevents injuries. After training, a cool down is essential. These 5-10 minutes protect you from injury and improve your training performance. There are no excuses: you definitely have enough time now. You can find the best exercises to warm up here.
  2. Difficulty level too high: In yoga class you’re more like a downward facing dog, but now you want to do the reverse bird of paradise and do a headstand in the living room? That is not a good idea. The rule is: no new and complex exercises that you have never done before. It’s also a great exercise to do at home: jumping rope makes you fit.
  3. Exaggerated magnification: You should also stop excessively increasing weight and reps for now. First get used to the training situation and give yourself time to adapt. If you overdo it, there is no one there to help or correct you. Studies show that most fitness-related injuries result from overuse.
  4. wrong version: Which brings us to the next topic: incorrect execution and lack of correction. In the gym or on a course, there is usually always a coach nearby who can correct you if necessary and support you in the correct execution. If you’re not sure about performing an exercise, it’s best to ask a trainer the next time you visit the gym. Trust us: it’s worth the wait.
  5. Too much exercise: If you used to train only once a week, you definitely shouldn’t start with 7 days a week. Increase your training by a maximum percentage and be considerate of your limits. Especially in turbulent times, the body needs a lot of time to regenerate. Studies show that exercising too often increases the risk of injury.
  6. Very little space: When doing your home workout, you should definitely consider how much space you actually have available. Not only must you be able to perform the exercise well, but you must also have enough space for slipping. When training, you shouldn’t be in constant fear of bumping into something or ending up with your face on the glass table. It is best to create enough space before you start. Here are 6 fitness exercises you can do on the couch.

What exercises should I not do at home?

There are fitness exercises that should generally be avoided due to the risk of injury, but even more so in times of a general health crisis. Then p. B. Please leave this here:

  • wide pushups – they are only tight, but they put a lot of pressure on the shoulder capsules
  • dumbbell jumps – there is less increased cardiovascular effect than a huge risk of injury
  • head or shoulder stand – Anything that forces or could injure the head and spine is taboo

Can I also try new exercises at the home gym?

Of course, you don’t always have to go through the same program. But make sure that the exercises are not prone to injury. These also have to do with your level of training.

If you have trained regularly before and are confident in what you do at home, it is possible to integrate new exercises into your training. Because your training must be safe and done correctly, but it must also push you forward and increase your performance. Maybe these tutorials are something for you:

  • How to do a pull-up: Have you really gained strength in your countless training sessions? Strong, then you are ready for your first pull-up. Our tip: You can easily order pull-up bars online to use at home. Pull-up 1×1: How to do a first pull-up!
  • Your first handstand: Strength, balance, absolute control of the body: a handstand is really the ultimate discipline. With our tips, you can gradually approach your first handstand step by step. Learn how to do a handstand with these tips

Another way to try something new is to take guided fitness classes, which are increasingly taking place online as the crisis unfolds. This gives you the opportunity to train in a more varied way without taking any risks.

Are you fully motivated and want to get off to a good start in your home gym? That’s great. But approach sparingly and carefully so as not to overload your body and avoid injury. You don’t have to prove anything. The main thing is movement!

This article may contain links to vendors from whom Women’s Health receives a commission. These links are marked with the following icon:


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