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Dr Marko Featured in EatingWell: 3 Body-Weight Exercise Mistakes to Avoid
Body-weight exercises look simple, which is exactly why they can be easier to get wrong.
A squat seems basic. A push-up feels familiar. A plank appears straightforward. No machines, no weight plates, no complicated setup. Just the body, the floor, and a little space. That simplicity is part of the appeal, but it can also hide the small movement habits that make an exercise less useful, more frustrating, or harder on the joints than it needs to be.
That is why we’re excited to share that Dr Marko was featured in EatingWell in the article, “3 Mistakes People Make with Body-Weight Exercises, and How to Correct Them”. The piece looks at common ways people unintentionally shortchange their workouts when doing body-weight movements, along with practical ways to clean up technique and get more from each rep.
Why body-weight exercises deserve more attention than they get
Body-weight training is often treated like the “easy” option. People may use it as a warm-up, a backup plan when they cannot get to the gym, or a beginner-friendly way to move. All of that can be true, but it does not mean these exercises are low value.
Done well, body-weight movements can build strength, improve balance, challenge coordination, support mobility, and help people practice movement patterns they use every day. Squats, lunges, step-ups, push-ups, bridges, planks, and side planks all ask the body to organize itself against gravity.
The key phrase is done well.
A movement does not become safe or effective just because it does not use external weight. Poor form during a push-up can still irritate the wrists, shoulders, or neck. A rushed lunge can still create unnecessary strain. A plank done with sagging hips can turn into a low-back endurance test instead of a core exercise.
Body-weight exercises can be powerful because they are accessible. They can also be humbling because they reveal how the body moves when there is no machine guiding the path.
That is one reason the EatingWell article is useful. It brings attention to the details that often get skipped, especially when people assume a body-weight workout is too simple to need coaching.
Mistake 1 is moving through the exercise without enough control
One of the most common problems with body-weight exercise is rushing.
This can happen for several reasons. Some workouts encourage people to complete as many repetitions as possible in a short time. Some people associate speed with intensity. Others simply want to get through the set and move on.
Speed is not always wrong. Some training plans include faster movements on purpose. But when speed causes the body to lose position, the exercise changes. The muscles that should be doing the work may contribute less, while joints and surrounding tissues pick up extra stress.
Think about a squat. If the goal is to build strength and control, the movement should have a clear start, middle, and finish. The feet stay grounded. The knees track in a comfortable line. The torso stays organized. The person lowers with intention and stands back up without bouncing or collapsing.
When that same squat becomes rushed, the heels may lift, the knees may cave inward, or the chest may drop. The person is still “doing squats,” but the quality has changed.
A helpful correction is to slow down enough to feel what is happening. That might mean using a simple tempo:
Lower for two or three seconds.
Pause briefly at a comfortable depth.
Stand back up with control.
Reset before the next rep.
This does not need to turn every workout into a slow-motion routine. The point is to make sure the body can own the movement before adding speed, volume, or fatigue.
Control is especially useful for exercises like:
Squats
Lunges
Push-ups
Step-ups
Bridges
Planks with shoulder taps
Mountain climbers
If the exercise becomes messy after several reps, that is information. The set may be too long, the variation may be too hard, or the body may need more rest.
Mistake 2 is choosing a version that does not match your current strength
Body-weight exercise is easy to underestimate because it sounds basic. But some body-weight moves are genuinely demanding.
A full push-up, for example, asks the shoulders, chest, triceps, core, hips, and legs to work together. A side plank can be difficult for someone with limited lateral core strength. A single-leg squat variation can challenge balance, hip control, ankle mobility, and leg strength all at once.
Many people make the same mistake from opposite directions.
Some choose a version that is too hard and fight through poor form. Others choose the easiest version forever and never give the body a reason to adapt.
Neither approach works very well.
A better strategy is to treat each exercise as a family of options. There is usually a way to make a movement easier, harder, or simply better suited to the day.
Take the push-up. A full floor push-up is only one option. Other versions include:
Wall push-ups
Countertop push-ups
Incline push-ups from a bench or sturdy surface
Knee push-ups
Full push-ups
Feet-elevated push-ups
The “right” version is the one that allows strong alignment and a manageable challenge. A person should be able to lower with control, press back up without collapsing, and keep the neck, ribs, hips, and pelvis from drifting all over the place.
This is where body-weight training becomes more personal. The goal is not to force the body into a version seen online. The goal is to find the version that creates good work.
The same idea applies to lower-body exercises. If forward lunges feel unstable, reverse lunges may be a better starting point. If squats feel uncomfortable at a deep range, a box squat or chair squat can help set a clear target. If a plank causes the low back to sag, a shorter hold or elevated plank may be more productive.
Good exercise selection is not a shortcut. It is how people build skill.
Mistake 3 is ignoring alignment because there is no equipment involved
Equipment often gives feedback. A cable machine has a path. A barbell has a position. A treadmill has a belt. Body-weight exercise gives less obvious feedback, which means people must learn to notice their own alignment.
Alignment does not mean every person should look identical. Bodies differ. Mobility differs. Limb lengths differ. Exercise history differs. Still, there are basic clues that help people move with more comfort and control.
During a squat or lunge, watch for the relationship between the hips, knees, and feet. The knees do not need to point perfectly forward for everyone, but they should generally track in a way that feels controlled and comfortable. The feet should stay connected to the floor. The movement should not feel like a fight to avoid falling.
During a push-up, the head should not jut forward as the chest lowers. The shoulder blades should move naturally against the rib cage. The hips should not sag toward the floor before the chest moves.
During a plank, the goal is not just to survive for as long as possible. A useful plank teaches the body to create tension through the trunk while breathing. If the low back aches, the shoulders creep toward the ears, or the breath stops completely, the plank may need to be adjusted.
Small changes can make a big difference:
Spread the fingers during floor exercises to create a steadier base.
Place the feet a little wider during planks if balance is the limiting factor.
Shorten the range of motion when depth causes form to break down.
Use a mirror or video for feedback, without obsessing over perfection.
Stop a set when form changes, rather than counting every rep no matter what.
Body-weight training works best when the movement has a purpose. Alignment helps keep that purpose clear.
The article’s bigger message is about quality, not perfection
The EatingWell feature is not about making exercise feel complicated. The bigger message is more practical: body-weight movements work better when people pay attention to how they do them.
That is an encouraging message because it means improvement often starts with small changes. A person may not need a new workout plan, new equipment, or a longer session. They may simply need to slow down, choose a better variation, or clean up the way they move.
This also makes body-weight exercise more accessible. Someone can apply these ideas at home, in a gym, while traveling, or during a short movement break. The setting matters less than the quality of the work.
A few simple questions can guide almost any body-weight exercise:
Can I control the movement from start to finish?
Do I feel the target muscles working?
Can I breathe while holding the position or completing the rep?
Does the exercise feel challenging without feeling chaotic?
Does my form stay consistent as I get tired?
If the answer is no, the fix is usually not to push harder. It may be to adjust.
How to get more from body-weight workouts
For people who use body-weight exercise often, the next step is to think beyond random sets of squats and planks. A good body-weight session can still have structure.
Start with a short warm-up. This might include gentle mobility work, easy versions of the exercises planned for the day, or light movement that raises body temperature. The warm-up does not need to be long, but it should help the body feel ready.
Then choose a few movement patterns. A balanced session might include:
A squat or lunge pattern
A push pattern
A hinge or bridge pattern
A core stability exercise
A balance or single-leg control drill
The exact choices can change based on goals and ability. What matters is that the workout has a reason behind it.
Progression matters too. If an exercise becomes too easy, make one variable harder at a time. That could mean adding reps, slowing the tempo, increasing the range of motion, reducing rest, or moving to a more demanding variation. Changing everything at once makes it harder to know what is helping and what is too much.
Recovery also counts. Body-weight workouts can still create fatigue. Muscles and joints need time to adapt, especially when adding new exercises or increasing volume.
When to modify or stop an exercise
Some muscle effort is expected during exercise. Sharp pain, worsening symptoms, numbness, tingling, dizziness, or pain that changes the way someone moves deserves attention.
Body-weight training should feel challenging, but it should not feel like the body is sending warning signals. When discomfort shows up, practical modifications may help:
Reduce the range of motion.
Use an elevated surface.
Slow the pace.
Decrease the number of reps.
Swap the exercise for a similar pattern.
Rest longer between sets.
If symptoms persist or feel concerning, it is best to speak with a qualified health professional.
This post is for general information only and is not a substitute for medical advice, diagnosis, or treatment.
We’re proud to see Dr Marko included as an expert voice in EatingWell’s coverage of common body-weight exercise mistakes. The article offers an approachable look at how people can make familiar exercises safer, cleaner, and more effective without overcomplicating their routines.
Body-weight training does not need to be flashy to work. A well-controlled squat, a properly scaled push-up, or a plank held with steady breathing can teach the body a lot. The key is to respect the basics enough to do them well.
The next time a workout calls for body-weight movements, resist the urge to rush through them. Choose the version that matches your current strength. Pay attention to alignment. Let each rep have a purpose.
Small corrections can turn simple exercises into stronger training.
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