Building a Solid Foundation: Fitness Do’s, Don’ts, Tips and Tricks for Avoiding Bad Exercise Form and Technique – Beginner Edition
It all comes down to the fundamentals. Like a house, a sturdy foundation sets the tone for a successful fitness journey. One such fundamental is your workout form and technique. Poor form and technique are a formula for failure. Aside from the possibility of developing a harmful habit, poor exercise form and technique increase the likelihood of injuries, inflicting more harm than good. Thus, this blog post provides simple tips and tricks on proper exercise form and techniques to help reduce the risk of injury and maximise the efficiency of workouts, particularly for newbie fitness enthusiasts.
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Proper Exercise Form and Technique Basics
Inefficiencies, injuries (such as strains, sprains, and long-term damage) and poor oxygen flows are problems associated with bad form and technique. Common mistakes include incorrect placement of body parts before and during an exercise, over and under extensions while conducting an exercise and the speed of movements.
The Key Foundation Blocks to Proper Exercise Form and Technique - Correcting Common Mistakes
Regardless of the mistake, it all starts with a neutral spine.
TIP #1
Keep your spine in a neutral position. A crucial tip of most common workout exercises is maintaining a neutral (or good) posture. This means keeping the natural curves of your spine intact.
Sounds simple?
Like all things in the beginning, it will be challenging, I know. Remembering the proper form while executing an exercise, and furthermore during each rep of an exercise, is tough. Nevertheless, it’s a good practice to adopt (and hopefully builds a habit).
Mistake #1 - Incorrect positioning
Misalignment is a common example of bad exercise form and technique. Placing certain body parts too far forward or too far back is an example of improper form. A key strategy to avoid or reduce this mistake is seeking an expert’s opinion.
TRICK #1
Research all exercises. This could entail online research and/or one-on-one conversations with a trained professional. It’s worth it to do it right. Even if you may be training with a “professional”, personal research on the backend does not hurt. Getting a second (and maybe third) opinion is always better. This way, you can be a second pair of eyes for yourself.
DON’T #1
Do not be shy or afraid to ask for assistance. There is always someone new, someone rejoining after a long hiatus or a ‘Forgetful Jones’ around. In other words, ask for help.
Mistake #2 - Limited range of motion
Another typical mistake that leads to bad form and technique is limiting the range of motion needed to perform the exercise effectively. Shortening or overextending the range of motion during an exercise can lead to injuries (immediate or developed over time) and the improper development of certain body parts.
TIP #2
Ensure you master the basics before performing an exercise. In some cases, an exercise may be too advanced to perform and requires pre-work to strengthen specific areas before advancing to a particular move. Prematurely attempting certain exercises can thus be harmful and ineffective. Further, the improper use of equipment can also affect the range of motion required for the proper execution of an exercise.
TRICK #2
Learn the variation of an exercise that best suits your current state of development. Many variations exist for different fitness levels. Hence, choose a method appropriate for you; whether you are a beginner, lack flexibility or are inhibited by an injury, explore options that will allow you to maximise your workout performance.
Mistake #3 - Quick, sharp movements
Slow and steady wins the race. Performing exercises too quickly can also lead to bad form and technique.
DO #1
Practice deliberate, well-paced, consistent moves to ensure you are targeting the right areas while keeping proper form. Research the best tempos for specific exercises. For example, according to Livestrong, “Often, strength training reps follow this tempo: 1 second up, 1 second pause, 2 seconds down. That’s a 1-1-2 tempo. Changing this tempo, to either a faster rep pace or slower tempo, alters the effects of your workout.”
Good Form and Technique Demos, Tips and Tricks
Given the target audience of this post, the examples presented below are common exercises often recommended for beginners. The selection also touches on fundamental tips and tricks needed when performing other types of exercises.
Click the arrow to swipe through the five (5) selected exercises.
TRICK #3
Mirrors and videos are your best friend outside of a professional trainer. Using mirrors and video recordings while working out are excellent ways to monitor your form and technique.
TRICK #4
Get someone to spot-check you. Seek feedback from a knowledgeable fitness professional or trainer. Despite being well-researched, you can not dispute the benefits of a trained eye.
TRICK #5
Practice mindfulness. Focus on the task at hand; mindful movement and body awareness help.
Takeaways
Prioritising your form and technique is essential. With the help of aids, such as mirrors, professional trainers or online tutorials, you can learn to do it right. Regardless of your stage of development, this is an unavoidable step. With repetition, adjustments should become more natural over time.
Note that no matter what, a professional opinion counts. My advice is based on what I’ve learnt, especially lessons from my past injuries.
DO always try to maintain good form and technique regardless of the exercise performed.
DON’T stop here with your research; keep reading and viewing content that can help you find the best tips and tricks.
TIP, maintain a neutral spine.
TRICK, adapt and adjust to your fitness level.
For other fitness fundamentals, check out my blog series, ‘It’s All About the Fundamental’; I discussed bra basics, sports underwear tips and tricks, selecting the right sports footwear and achieving the right fitness mindset.
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