You’ve been hitting the gym consistently, following a well-designed workout plan, and putting in the time and effort. But despite your dedication, you’re not seeing the results you want. What gives? According to Michele Bond, M.S., a renowned Kinesiologist and fascia expert, the answer may lie in your exercise form.
“Proper form is the foundation of any effective exercise program,” says Bond. “You can have the best workout routine in the world, but if you’re not executing the movements correctly, you’re not only limiting your results but also putting yourself at risk of injury.”
Many people assume that as long as they’re going through the motions of an exercise, they’re doing enough. But the reality is that even subtle deviations from proper form can have a significant impact on the effectiveness and safety of your workout.
“When you perform an exercise with poor form, you’re often not targeting the intended muscle groups effectively,” explains Bond. “This means you’re not getting the full benefit of the movement, and you may be placing undue stress on other areas of your body.”
For example, let’s say you’re doing a bicep curl. If you swing your body or use momentum to lift the weight, you’re not only cheating your biceps out of the work they need to grow stronger, but you’re also putting extra strain on your lower back and shoulders. Over time, this can lead to muscle imbalances, chronic pain, and even injury.
The same principle applies to every exercise in your routine, from squats and lunges to push-ups and rows. If you’re not using proper form, you’re not only shortchanging your results but also setting yourself up for potential problems down the line.
So, how can you ensure that you’re using proper form in your workouts? Bond recommends focusing on three key aspects of movement: alignment, stabilization, and activation.
“Alignment refers to the proper positioning of your joints and bones during an exercise,” she explains. “This means maintaining a neutral spine, keeping your pelvis and shoulders level, and avoiding any twisting or jerking motions.”
Stabilization involves engaging your core and other supporting muscles to create a solid foundation for movement. “When you have good stabilization, you’re able to control your body position and maintain proper form throughout an exercise, even as you fatigue,” notes Bond.
Finally, activation refers to the ability to target and engage the specific muscle groups you’re intending to work. “Many people go through the motions of an exercise without actually feeling the targeted muscles working,” says Bond. “Learning to activate the right muscles at the right time is crucial for getting the most out of your workouts and avoiding compensation patterns.”
One of the best ways to improve your exercise form is to work with a qualified professional who can assess your movement patterns and provide guidance and feedback. “A skilled trainer or therapist can help you identify any areas of weakness or imbalance and teach you how to correct them,” says Bond.
However, even if you don’t have access to a professional, there are steps you can take to improve your form on your own. Bond recommends starting with the basics and mastering foundational movements before progressing to more advanced exercises.
“Focus on quality over quantity,” she advises. “Take the time to learn proper technique, and don’t be afraid to use lighter weights or modify exercises as needed. It’s better to do a few reps with excellent form than to rush through a set with sloppy technique.”
Bond also emphasizes the importance of listening to your body and paying attention to any pain or discomfort. “If something doesn’t feel right, don’t push through it,” she warns. “Pain is your body’s way of telling you that something is off. Take a step back, reassess your form, and make adjustments as needed.”
By prioritizing proper form in your workouts, you can not only maximize your results but also reduce your risk of injury and ensure the longevity of your fitness journey. Remember, it’s not just about how much you do, but how well you do it.
Ready to take your exercise form to the next level? Visit michelebond.com and sign up for the mailing list to stay informed about Michele Bond’s upcoming online training and community launching in early 2025. As a leading expert in Kinesiology and fascia, Bond can help you optimize your movement, enhance your results, and stay safe and injury-free in your workouts.