A story: several years ago (ok like, a decade at this point) I was strength training at my gym. You know, typical afternoon workout, headphones on, working my way through the free weights, minding my own business. I feel a tap on my shoulder, so I turn and remove said headphones and peer quizzically at the two guys standing behind me. These guys obviously knew their way around a weight room, so I was expecting a, “Can we work in?” or possibly, “Are you done with this?” Instead, I heard, “Just wanted to say, you have really good form on those tricep extensions.” I laughed, said thanks and then proceeded to explain that I was the personal training and fitness manager for the gym, so I should hope my form was correct.
If you’ve ever spent time in a gym, you have no doubt heard the endless conversations that can happen about proper form. I tend to have myself a little giggle when I overhear these types of conversations. A lot of the advice offered is misinformed, and sometimes downright dangerous. To be fair, the intent behind the advice is usually not malicious. These conversations do illustrate how overcomplicated we can make strength training. So, let me break it down; The 5 step checklist you can follow for absolutely ANY strength training exercise.
First up: proper joint alignment. For any strength exercise, your limbs and joints should be aligned in a certain way. Unless you are using a very specific machine (I’m looking at you hip abductor), a good general rule of thumb here is that most of your limb segments should be either parallel or perpendicular to each other. Meaning, everything is either straight or at a 90 degree angle. The other key here, start with a neutral core. Meaning, you are seated or standing tall, with the crown of your head stretching to the ceiling and your belly button pulled in. For exercises in which you are supine (laying on your back), shoulders should line up with hips and then pull your belly button toward your spine.
Second, breath control. This is another of those if-I-had-a-dollar things. So many people either hold their breath through an exercise (dangerous) or don’t know how to control it (making an exercise harder). For any strength exercise, you should inhale during the easier phase of the motion and exhale during the more challenging phase. Still confused? Think about when the weight (or you) is being assisted by gravity. Gravity pulls downward, so any time the weight is moving down, that is gravity assisted. Meaning the easier phase. So, inhale. If the weight is moving upwards, gravity is working against you, which is the harder phase. That’s when you exhale.
These next two go hand in hand. Step three is stability of non-moving limbs. In any strength training exercise, there is a certain part or portion of your body that is meant to be still. Usually that portion of your body is anchoring you to the floor or bench. This is also a part of your body that is not being trained for the moment. It is important to make sure those parts remain still. Unnecessary movement here wastes energy. It may also introduce instability that can cause injury. Which brings us to step four: control over moving limbs. The point of strength training is to use your muscle to move weight to train those particular muscles to be more awesome. But you gotta have control over what you are doing. Lack of control can mean the addition of momentum meaning your exercise is way less effective. Lack of control can also happen when we get sloppy, allowing limbs to flail around. This is not only ineffective exercise, it is super dangerous. Not having the proper control over the parts of your body that are in motion, is the easiest path to an injury.
And lastly, step five, having a spotter if needed. Again, the point of strength training is asking your muscles to do something difficult so they can be better/faster/stronger. Doing difficult things means that sometimes, you gotta ask for help. It is your job as a lifter to know when that is. Yes, this is me telling you, please don’t try to be a hero. It won’t end with you getting all the admiring looks from your fellow gym-goers. It is more likely to end with you at the bench cage under the bar struggling. Or worse. Believe me, I have seen it, and filled out the paperwork too.
In my mind, the most important aspect of strength training is training the proper muscle in the proper way. It isn’t about doing the latest, coolest exercise craze, although it may be fun. Start with basic exercises. If you aren’t sure what those are, they are probably the ones you dislike the most (push ups, squats, and the like). They are classics for a reason. Follow the steps outlined above for each exercise and you’ll be on your way to both safe and effective workouts.
