5 Reasons Proper Form Matters When Lifting Weights
Read Time: 3 minutes
Resistance training, also known as strength training, is an essential component of any fitness routine. Whether you’re using weights, resistance bands, or bodyweight exercises to build muscle and strength, you’re overloading your muscles and joints which is the direct path to getting stronger and building muscle. However, one of the most critical aspects of resistance training is proper form. Resistance training is no more dangerous than going for a run as long as you know what you’re doing. Here are five reasons why proper form is essential for effective and safe resistance training:
Prevents Injuries Proper form is critical for preventing injuries during resistance training. When you lift weights, you put stress on your joints, ligaments, and tendons. These tissues are great support structures but, if you use improper form, you can strain or tear these structures. Ultimately, these issues will lead to pain, potential long-term damage, and in the worst case scenario: surgeries. But, when you are using proper form you’re “stacking” the joints so they are fully supported and there will be minimal risk of injury.
Maximizes Muscle Activation Performing exercises with proper form maximizes muscle activation, leading to more significant gains in strength and muscle mass. When you use correct form, not only do you engage the target muscle group fully, you’re able to perform through a full range of motion. This stretches the muscle to it’s full length which requires more tension to complete the rep. More tension = more gains! But when you’re using improper form, some muscle groups may not be fully activated leading to muscular imbalances which could limit your daily mobility.
Increases Trunk Strength When using free weights, nearly all lifts require some sort of core engagement. Your “trunk” consists of the muscles from your knees to your chest. Some examples of these muscles are your hip flexors, glutes, abs, and spinal erectors. Using proper form will require creating a strong, stable trunk to support the weight as you move through space. While using exercise that specifically target your trunk is important, these “bonus gains” never hurt!
Enhances Mind-Muscle Connection Proper form enhances the mind-muscle connection, which is the ability to contract and control a muscle intentionally. When you use proper form, you can focus on the target muscle group and feel the muscle working. This connection leads to improved muscle control and can also help with injury prevention. With this greater degree of control, you can make stronger contractions. Remember, more tension = more gains!
Promotes Long-Term Success Using proper form during resistance training is critical for long-term success. When you use improper form, you may experience short-term gains by being able to move more weight earlier on, but you are also more likely to experience injuries or plateaus in your progress. Proper form ensures that you continue to make progress and avoid setbacks. While we want to get strong quickly, we also want to make sure that we can lead a long life full of activity. Taking time to learn and practice proper form is one way to ensure that.
Proper form is essential for effective and safe resistance training. It helps prevent injuries, maximizes muscle activation, increases effectiveness, enhances the mind-muscle connection, and promotes long-term success. So, the next time you hit the gym, make sure to focus on your form and get the most out of your workouts. And if you’re unsure what proper form looks like, you may want to think about hiring a personal trainer!
