How To Correct Your Worst Exercise Form Habits

The single most important workout tip anyone can give you is the importance of form. Correct form yields greater results, making you stronger and leaner faster, and prevents injury. Starting out on your fitness journey means perfecting basic movements first, developing a strong base, and then building on that to do more as months go by. Master crawling before you can walk, then become an expert walker before you run. Your body and your results will thank you.

Use these tips during your next training session:

1. Leave your ego at the door. That guy deadlifting 300lbs in the gym or the super fit girl doing handstand pushups did not start there. Whatever level you are at is no one else’s business but your own. Start out with light weight when trying new exercises and think about doing it as though you’re being photographed or recorded. Work your way up to heavier weight and more advanced moves with good form instead of the other way around. It’s much more difficult to correct form and these bad habits could be costing you precious time in reaching your fitness goals. Be patient. You’ll get there.

2. Take your time to read instructions printed on machines and don’t be afraid to perform imitation reps when doing free weight exercises. Perform the movement with no weight for a few reps first to get used to the movement and then add weight with that exact form. If you can’t replicate the movement with the weight pick a lighter weight and repeat.

3. Take advantage of fitness personnel working at the gym and ask for clarification on how to use something if you need it. Most of them will be happy to help but be careful to ask someone who can give you accurate information. Also, take advantage of the Internet. Simple searches on Google or YouTube have pictures and videos on form that can give you visual feedback on certain moves.

4. One of the easiest things to do to maintain good form is to fully concentrate on the exercise you’re doing along with your breathing. During the exercise ask yourself,“Is the correct muscle getting worked right now?” If you’re doing a bicep curl and your shoulder starts hurting, chances are you’re using incorrect form. Research the exercise you’ll be doing so you know exactly which muscles are supposed to be worked (both primary and secondary) and work only those. Never work through sharp or unusual pain! You may be injured or, again, using incorrect form. Stop the exercise immediately and ask for help if you need it. When you focus on your movements and breathing it helps you stay in the moment and when you stay in the moment you’re more likely to stay focused on maintaining good form.

5. Pay attention to details. When you get tired you will have an urge to cheat. Everyone does. But fight through that urge from start to finish. If you’re doing a lunge and your front leg is supposed to be bent at 90 degrees and that thigh parallel to the floor do exactly that. Every. Single. Time. When you can’t get your front leg to repeat that movement you have exhausted the muscle and your set is done. Take a break to recover. One rep done correctly is better than 5 reps done incorrectly. Why waste the extra energy unnecessarily?

Use these tips to accelerate your results, focusing on reaching perfection with your form. Work smarter at the gym, not harder.