The Importance of Correct Form when Lifting Weights

When it comes to lifting weights, getting your form right is absolutely essential. It doesn’t matter if you’re brand new to the gym or you’ve been training for years—how you perform each exercise can make or break your progress. In fact, it can mean the difference between smashing your fitness goals or ending up sidelined with an injury. At The Viking Coach, I’ve seen it all: the good, the bad, and the downright dangerous. That’s why I’m so passionate about teaching proper form to all my clients, whether they’re personal training, working on strength development, or looking to level up their Muay Thai game.

First and foremost, good form keeps you safe. Weightlifting puts stress on your muscles, joints, and connective tissues. When done correctly, this stress helps your body grow stronger and more resilient. But if your technique is off, that same stress can end up where it doesn’t belong, like your lower back, knees, or shoulders. Over time, poor form can lead to overuse injuries, pain, or even serious damage like herniated discs or muscle tears. For example, I’ve seen people round their backs during deadlifts, which is a fast track to back problems if you have a straight back when the weight is light but it rounds when using a heavy weight. When you train with me at The Viking Coach, we’ll focus on nailing your technique to make sure every lift is safe and effective. Personal training in Halesowen is a great way to ensure you’re starting off on the right foot.

But it’s not just about avoiding injuries. Proper form is the key to getting the most out of your workouts. Every exercise is designed to target specific muscles, and if your form isn’t right, you’re not working those muscles as effectively as you could be. Take squats, for example: if your weight shifts too far forward, you’ll put unnecessary stress on your knees and miss out on fully engaging your glutes and hamstrings. By focusing on proper form, you’ll ensure that every rep counts, helping you build strength and see results faster. Personal training in Halesowen with The Viking Coach can help you refine your form and unlock your potential.

At The Viking Coach, I always emphasize building a strong foundation before adding more weight to the bar. It’s tempting to chase bigger numbers, especially when you’re feeling strong, but form should always come first. I often remind my clients that strength isn’t just about how much you can lift—it’s about control, precision, and understanding your body. When your form is spot-on, you’ll not only lift heavier over time but also do it with confidence and stability. That’s the kind of progress that lasts.

Another major benefit of proper form is how it improves your body awareness. Weightlifting isn’t just about moving weight; it’s about moving your body with purpose. By focusing on technique, you’ll develop better coordination and control, which carries over into everything you do—whether it’s playing sports, tackling everyday tasks, or staying balanced and strong as you age. Many of my clients have told me they feel more in tune with their bodies after working with me, and that’s no coincidence. Training with proper form trains your mind as much as your muscles.

Let’s talk about one of the biggest pitfalls I see in the gym: letting ego take over. It’s so common for people to load up the bar with more weight than they can handle, sacrificing their form just to hit a bigger number. But that’s a recipe for setbacks, not success. At The Viking Coach, I teach my clients that true strength comes from mastering the basics. It’s better to lift lighter with perfect form than heavier with sloppy technique. Over time, those small, consistent improvements lead to big results. This approach is a cornerstone of my personal training in Halesowen.

Another reason people struggle with form is simply not knowing what’s right. A lot of gym-goers pick up bad habits from watching others or copying what they see online. That’s where working with a coach really makes a difference. When you train with me, I don’t just tell you what to do—I explain why it works. I’ll break down each movement, show you how to do it safely, and help you make adjustments that suit your body and your goals. Whether you’re lifting for strength, aesthetics, or performance, we’ll create a plan that works for you.

Warm-ups are another piece of the puzzle that people often overlook. Properly warming up your muscles and joints before lifting isn’t just about preventing injuries; it also helps you move better during your workout. At The Viking Coach, I’ll guide you through dynamic stretches and activation exercises that prepare your body for the work ahead. For example, glute bridges or bodyweight squats are great for firing up your muscles before heavy lifts, making sure you’re ready to perform at your best. Personal training in Halesowen ensures you have this kind of tailored preparation.

Breathing is another game-changer when it comes to lifting with good form. The way you breathe can stabilise your core, improve your power, and even help you stay focused during tough lifts. For big compound movements like squats and deadlifts, I’ll teach you techniques like the Valsalva maneuver—taking a deep breath, bracing your core, and holding it through the lift. It might seem like a small detail, but it makes a huge difference.

It’s also important to remember that everyone’s form will look a little different. Your height, limb length, and mobility all play a role in how you move. That’s why a cookie-cutter approach doesn’t work. At The Viking Coach, I’ll help you figure out what’s right for your body, whether that means adjusting your squat stance or modifying an exercise to suit your range of motion. The goal is always to keep you safe and make sure you’re working as efficiently as possible.

Mastering proper form takes time, and that’s okay. The key is to stay consistent and focus on gradual improvement. I always encourage my clients to film their lifts, practice the basics, and celebrate the small wins along the way. Even after years of training and competing, I’m still refining my own technique. That’s the beauty of lifting: there’s always something to learn and improve.

In the end, proper form is about more than just lifting weights. It’s about building strength that’s functional, sustainable, and safe. It’s about creating habits that support your goals and set you up for success in and out of the gym. At The Viking Coach, my mission is to help you do exactly that. Whether you’re new to lifting or looking to fine-tune your technique, I’m here to guide you every step of the way.

So, if you’re ready to take your training to the next level, let’s get started. Join me at Foundry Gym in Halesowen, and together, we’ll build a stronger, healthier, and more confident version of you. Proper form isn’t just a skill—it’s the foundation of everything we’ll achieve together. Let’s make it happen. Personal training in Halesowen with The Viking Coach is your first step toward a smarter, safer, and more effective fitness journey.