Exercises can be learned from magazines and websites specialising in weight loss or muscle building. What’s missing between that and getting results though, is the correct design of an effective workout program that is based on the understanding of the client’s physical capabilities and limitations. Exercises should have everything to do with YOU and less on the choreographed motion and a bunch of rules of the “exercise”. Results happen when there is constant modification and progression of the exercise to what is appropriate for your body’s current status.
Are you checking you range of motion before performing each exercise? Are you making sure that each exercise chosen is not going to make your pain or injuries worst?