Not all exercises are created equal. While movement is generally better than no movement, some exercises are inefficient, poorly designed, or even risky for your health. These “time-wasters” often persist in gyms and workout routines because of outdated advice or myths that just won’t die.
In this article, we’ll break down five common exercises that are a waste of time, explain why they fall short, and suggest science-backed alternatives to achieve your fitness goals more effectively. Let’s dive into the facts, so you can train smarter, not harder!
1. Crunches for Six-Pack Abs
Crunches are one of the most overrated exercises in the fitness world.
Why They’re Ineffective:
- Limited calorie burn: Crunches target a small group of muscles (the rectus abdominis) and don’t engage other parts of your body, leading to minimal energy expenditure.
- Spot reduction myth: Research confirms that doing crunches alone won’t eliminate belly fat. Fat loss happens systemically, not in targeted areas.
- Risk of injury: Repeated crunches can strain the neck and lower back, particularly if your form isn’t perfect.
Smarter Alternatives:
- Plank Variations: Planks engage your entire core, along with your shoulders and glutes, providing better overall strength and stability.
- Compound Movements: Exercises like squats and deadlifts activate your core while building strength in other muscle groups.
Stop Doing Sit Ups! 5 Incredible Benefits of the Superior Reverse Crunch
2. Behind-the-Neck Lat Pulldowns
Behind-the-neck lat pulldowns are a controversial exercise often seen as a test of shoulder mobility.
Why They’re Ineffective:
- Risk of shoulder impingement: This movement puts your shoulders in an awkward, externally rotated position, increasing the risk of injury.
- Limited range of motion: Many people lack the flexibility required for safe execution, making the exercise counterproductive.
- Inefficiency: Pulling the bar down in front of your chest is not only safer but also more effective at activating your lats.
Smarter Alternatives:
- Standard Lat Pulldowns: Pull the bar to your chest with proper form to strengthen your back safely.
- Pull-Ups or Assisted Pull-Ups: These offer a functional way to develop back and arm strength.
3. Triceps Dips on a Bench
Bench dips are a popular exercise for working the triceps, but they come with significant drawbacks.
Why They’re Ineffective:
- Shoulder strain: The unnatural positioning of your arms behind you can place excessive stress on the shoulder joint.
- Limited muscle engagement: Bench dips mainly target the triceps but miss out on strengthening other stabilising muscles.
- Better options exist: There are safer and more efficient ways to work your triceps.
Smarter Alternatives:
- Tricep Push-Ups: These engage your triceps while also activating your chest and core.
- Overhead Triceps Extensions: Use dumbbells to isolate the triceps without stressing the shoulders.
4. Smith Machine Squats
The Smith machine is a piece of equipment that helps guide your movements during exercises like squats. However, it’s far from ideal for squatting.
Why They’re Ineffective:
- Unnatural movement pattern: The fixed bar path doesn’t allow your body to move naturally, which can lead to joint strain.
- Poor muscle activation: Free-weight squats engage more stabilising muscles, providing better strength and functional fitness.
- False sense of security: The guided motion may make beginners overconfident and lead to poor form habits.
Smarter Alternatives:
- Free-Weight Squats: Whether using a barbell or dumbbells, free-weight squats activate more muscles and improve functional strength.
- Goblet Squats: Holding a kettlebell or dumbbell in front of your chest is great for beginners to learn proper form.
5. Side Bends with Heavy Weights
Side bends with dumbbells are often used to target the obliques, but this exercise has questionable benefits.
Why They’re Ineffective:
- Risk of imbalances: Heavily loading one side can strain your lower back and spine if performed incorrectly.
- Minimal oblique activation: Studies show that other core exercises, like side planks, are more effective at engaging the obliques.
- Outdated concept: Modern core training focuses on stability rather than excessive side-to-side bending.
Smarter Alternatives:
- Side Planks: Build strength in your obliques and improve core stability without risking your lower back.
- Russian Twists: Engage your obliques through controlled rotational movement.
Conclusion
When it comes to fitness, quality always beats quantity. The exercises we’ve discussed—crunches, behind-the-neck lat pulldowns, bench dips, Smith machine squats, and side bends with heavy weights—are outdated, risky, or simply inefficient. Swapping them out for smarter alternatives can save you time, reduce injury risk, and deliver better results.
By focusing on functional, science-backed movements, you’ll build strength, improve endurance, and achieve your goals faster. After all, working out is about progress, not wasting time on exercises that don’t serve you.
Key Takeaways
| Ineffective Exercise | Why It’s a Waste of Time | Better Alternative |
|---|---|---|
| Crunches | Doesn’t burn fat or engage multiple muscles | Planks, compound movements |
| Behind-the-Neck Lat Pulldowns | Risky for shoulders, limited effectiveness | Standard lat pulldowns, pull-ups |
| Bench Dips | Strains shoulders, limited engagement | Tricep push-ups, overhead extensions |
| Smith Machine Squats | Unnatural motion, poor muscle activation | Free-weight squats, goblet squats |
| Side Bends with Heavy Weights | Risk of injury, minimal oblique activation | Side planks, Russian twists |
Bibliography
Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). “The Effect of Abdominal Exercise on Abdominal Fat.” Journal of Strength and Conditioning Research, 25(9), 2559-2564.
Jukic, I., Skejo, P., & Tomicic, D. (2021). “Core Muscle Activation in Various Stability Exercises.” European Journal of Sport Science, 21(6), 872-880.
