The importance of proper form when lifting weights

When it comes to lifting weights, using the correct technique is not just a nice-to-have—it’s a must for achieving your fitness goals while staying safe and injury-free. Whether you’re a beginner stepping into the gym for the first time or an experienced lifter looking to fine-tune your performance, proper form is the foundation of effective and sustainable training. At The Viking Coach, where I offer personal training in Halesowen, I emphasise the importance of mastering technique to help my clients build strength, confidence, and long-term success.

Why Correct Technique Matters

Proper form is about more than just looking good in the gym; it’s about optimising your movements to maximise results while minimising risk. When you perform exercises with correct technique, you’re targeting the intended muscles effectively and reducing the likelihood of injury. Conversely, poor form can place undue stress on your joints, ligaments, and tendons, potentially leading to setbacks or long-term damage.

For example, a common issue I see is improper form during deadlifts. Many people round their backs while lifting, which can strain the spine and lead to injury. At The Viking Coach, I work with clients to correct these mistakes, ensuring that every lift is performed safely and efficiently.

Correct deadlift technique being demonstrated.

Building Strength Safely

Weightlifting involves placing stress on your muscles to stimulate growth and adaptation. However, if that stress is applied unevenly or incorrectly, it can lead to overuse injuries or acute damage. Correct technique ensures that the load is distributed appropriately across the targeted muscles, allowing you to lift heavier weights over time without compromising your body’s structural integrity.

For instance, when performing a squat, your weight should be evenly distributed across your feet, and your knees should track in line with your toes. These cues might seem minor, but they make a significant difference in preventing knee injuries and maximising the engagement of your glutes and quads. As part of my personal training in Halesowen, I provide real-time feedback and adjustments to help clients perfect their form.

Maximising Muscle Engagement

Every exercise is designed to target specific muscles, but improper form can shift the workload to unintended areas. This not only reduces the effectiveness of your workout but can also create muscle imbalances over time. For example, during a bench press, allowing your elbows to flare out too much can shift the focus away from your chest and onto your shoulders, increasing the risk of injury.

By focusing on technique, you ensure that every rep counts. At The Viking Coach, I teach clients how to feel the right muscles working during each exercise, enhancing their mind-muscle connection. This level of awareness helps you train smarter and achieve your goals faster.

The Role of Warm-Ups and Mobility

Correct technique starts before you even pick up a weight. Proper warm-ups and mobility work are essential for preparing your body for the demands of lifting. Dynamic stretches, foam rolling, and activation exercises help improve your range of motion and reduce the risk of injury.

At Foundry Gym in Halesowen, I incorporate tailored warm-up routines into my clients’ training plans. For example, before a heavy squat session, we might perform bodyweight squats, hip flexor stretches, and glute bridges to ensure the muscles and joints are primed for action.

Breathing and Core Engagement

Breathing is a crucial but often overlooked aspect of proper technique. The way you breathe during lifts can significantly impact your performance and safety. For compound lifts like squats and deadlifts, the Valsalva manoeuvre—taking a deep breath, bracing your core, and holding it through the lift—provides stability and protects your spine.

Core engagement goes hand-in-hand with breathing. A strong, braced core acts as a foundation for almost every movement, allowing you to lift heavier weights with better control. At The Viking Coach, I coach clients on how to breathe and brace correctly, turning these skills into second nature.

The Importance of Progressive Learning

Mastering correct technique doesn’t happen overnight. It’s a gradual process that requires patience, practice, and consistent feedback. One of the biggest mistakes lifters make is trying to progress too quickly, sacrificing form for heavier weights. While it’s tempting to chase numbers, prioritising technique will always yield better long-term results.

As a personal trainer in Halesowen, I prioritise building a strong foundation for my clients. We start with lighter weights to perfect form before gradually increasing the intensity. This approach not only prevents injuries but also builds confidence and ensures sustainable progress.

Hydration: The Overlooked Factor

While technique and training are critical, proper hydration plays a surprisingly significant role in your performance and safety. Staying hydrated keeps your muscles functioning optimally, improves joint lubrication, and helps prevent cramps or fatigue during workouts. Dehydration can impair your ability to concentrate, increasing the likelihood of form breakdown and injury.

At The Viking Coach, I remind clients to drink water before, during, and after their training sessions. Even a small drop in hydration levels can negatively affect your strength and endurance. Making hydration a priority ensures you’re physically and mentally prepared to lift with proper technique.

Tailoring Technique to the Individual

Every body is different, and what works for one person might not work for another. Factors like limb length, mobility, and injury history can all influence the way you perform exercises. That’s why a cookie-cutter approach doesn’t work when it comes to lifting.

At The Viking Coach, I customise training programmes to suit each client’s unique needs. For instance, someone with limited shoulder mobility might benefit from a modified bench press grip, while a taller lifter might need to adjust their squat stance. These individualised adjustments ensure that every client can train safely and effectively.

Using Video Analysis for Feedback

One of the most effective ways to improve technique is by reviewing your lifts on video. Seeing yourself in action allows you to spot errors and make adjustments. During personal training sessions in Halesowen, I use video analysis to provide detailed feedback to my clients. This tool helps identify areas for improvement and tracks progress over time.

Consistency and Lifelong Learning

Correct technique isn’t something you master and forget about; it’s an ongoing journey. Even experienced lifters can benefit from revisiting the basics and refining their movements. At The Viking Coach, I’m committed to lifelong learning, continually improving my own knowledge and skills to better serve my clients.

Consistency is also key. Regular practice and a commitment to proper form will ensure you’re building strength and resilience that lasts a lifetime.

Conclusion: Investing in Your Future

Using correct technique while lifting weights is an investment in your health, performance, and longevity. It’s the foundation upon which all your fitness goals are built. At The Viking Coach, I’m passionate about helping clients in Halesowen and beyond master the art of lifting. Through personalised coaching, real-time feedback, and a focus on safety and efficiency, I’ll guide you every step of the way.

If you’re ready to take your training to the next level, get in touch with The Viking Coach today. Together, we’ll build a stronger, healthier, and more confident version of you—one lift at a time.