most people agree that "proper form" during lifting is important but data to prove that proper form will prevent injuries or improve performance does not exist. in the american college of sports medicine position statement "progression models in resistance training for healthy adults " it is written "it is important to note that proper technique is used for any exercise velocity in order to reduce any risk of injury " but no research is provided to back up this statement. there's another factor to consider when thinking about form. that is if proper form were to be proven effective for injury prevention and performance improvement what would the form look like? for instance during biceps curls you're supposed to stand up straight and keep your shoulders back and weightlifting books contain suggestions like sitting up straight and relaxing your shoulders when doing leg extensions but so little of this advice is evidence-based that it's questionable if it should be recommended universally. perhaps more important is the fact that we all have different anatomy and biomechanics and so our bodies move differently when doing all sorts of activities. no one not even professional athletes throws a baseball exactly the same or swings a golf club the same or serves a tennis ball the same and so why should weightlifting be any different? this is not to say that one should be reckless when lifting but perhaps there is more to injury prevention than just proper form. the consensus amongst strength-training professionals is that many weightlifting injuries are due directly to individuals who lift aggressively with weight that is too heavy for their musculoskeletal system and that improper form is only indirectly the culprit. for instance if an individual is performing biceps curls with weight that is so heavy that they must lean way back to cheat the dumbbells up then they might put tremendous strain on the lower back and end up injuring a vertebral disc or straining a lumbar muscle. the poor form may have put the body in a position of weakness and vulnerability but it was the excess weight that was the root of the problem. here are some simple tips to keep in mind when weightlifting: for beginners: 1. select weights that you can comfortably lift 12-15 times to fatigue. as the months go by and you get stronger you can progress to heavier weights and fewer reps (8 to 12). 2. select simple exercises that target specific muscle groups and require less skill and coordination than complex multi-joint exercises like squats lunges power lifts and dead lifts. for example seated leg extensions might be a better choice than giant lunges across the gym until you feel comfortable with your skill. for everyone: 1. stop lifting if you feel strain in a joint. burning in the belly (middle) of the muscle is okay. 2. listen to your body. this is critical. focus on the muscle group that you are working and make sure you feel it there and not everywhere else. if you don't feel it in the muscle then adjust the angle of your arms or legs or hands until you do feel it. if you need help doing this then ask an experienced lifter to help or hire a trainer to instruct you. after all if you're going to spend time lifting you might as well maximize your workout. in summary if you (a) take your time and lift mindfully and (b) feel it in the belly of the muscle you're trying to work and not in the joints and (c) you select weights that your body can handle without having to cheat or force the weight up then the chances of injury are probably going to be reduced. proper form helps to ensure two things that you’re working the intended muscle and that you’re helping to minimize your risk of injury. basic strength training is designed to isolate a target muscle or muscle group through a set range of motion or action meant to improve muscular strength and endurance or to improve athletic performance. in other words not following proper form may leave you with less than desired results since you may not be working the specific muscle as intended. as for proper form helping to prevent injury there really isn’t much research to prove that claim necessarily. common sense however would suggest that performing high risk behaviors may increase your chances for injury. twisting jerking excessively forceful or high impact motions or movements may increase the risk for injury in an unconditioned person as will perhaps using muscles other than were intended for certain exercises. proper form alone or as part of series of actions can help to control your movement and technique to prevent injury.
how important is it to maintain proper form when weight lifting?