‘Proper exercise form is important.’ 

It’s a phrase you’ve probably heard so much that you’ve grown accustomed to it. But like it or not, it really does bear repeating. 

Why?

Well if your exercise form is off, you’re probably not hitting your muscles effectively, and you’re increasing the risk of injury - which ultimately means less time in the gym, working towards your goals.

Learning the correct movement patterns for each exercise is vital for progression in the gym, and your body will thank you for it once those weights start to get heavier. 

If you’re not quite sure how to correct your form, seeking help from experienced  professionals is a good place to start, although we understand it’s not always an option for most. Luckily, we live in an age where information is easily accessible online, and with the use of videos and ‘how-tos’ from trusted sources, we can ensure we’re doing exercises as intended.

AYBL Athlete Caroline Gravity uses her platform to help others practise good form. So, we asked her to join us to shine a light on exactly why form is important when working out.

HEY CAROLINE! WHAT DOES YOUR TYPICAL WEEKLY WORKOUT LOOK LIKE?

I typically split my day between fitness and my own form of physical activity. 

On Mondays, Wednesdays and Fridays, during the morning, I tend to focus on lower body, so glutes, quads and hamstrings. Then during the evening, I practise MMA (Mixed Martial Arts) to up my cardio. 

On Tuesday mornings, I usually do upper body/push. Then in the evening, I do pole dancing. 

On Thursday mornings, I also do upper body, but I do pull instead of push, followed by pole dancing in the evening. 

On Saturdays, I do a combination of pull and push exercises. In the evening, I usually do a fun activity, like partner acrobatics. 

Then on Sundays, I tend to do active recovery, so more exercise like yoga, or just rest completely. It depends on how I feel.

I like to do a variety of activities, as I get bored so quickly. So, doing MMA and then also pole dancing, they’re both the complete opposite. 

YOU TALK A LOT ABOUT ‘DOs AND DON’Ts’ ON YOUR SOCIAL MEDIA, WHY IS IT IMPORTANT TO MAINTAIN GOOD FORM WHILE WORKING OUT?

When you adopt good form during your workouts, you get better results, as you will be able to perform a full range of motion during the exercise and you will be able to focus on specific muscle groups. 

You’ll also be able to reserve some of your energy and work out more efficiently, which means you’ll be able to work towards increasing your performance. That’s because you’ll be able to use some of that reserved energy for extra push/to lift heavier. 

Most importantly, good exercise form helps to keep you safe and lower your risk of injury. 

Other benefits of good form include:

• Enhanced oxygen flow. Good form helps you to breathe more fully and supports better oxygen intake.
• Consistent performance. Using proper form means you’re doing the same thing the same way every time. Consistency is crucial for continued strengthening, toning and performance.

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WHAT ARE FIVE COMMON MISTAKES IN THE GYM?

1. Not warming up or stretching before you work out. When you first get into the gym, you can be tempted to do too much too quickly, which can cause you to strain your muscles and become injured. 
2. Not resting properly between sessions. 
3. Exercising with bad form. 
4. Doing the same workout routine over and over again. I’d recommend maintaining the same routine for around eight to 12 weeks maximum. After that, you need to change it otherwise you’ll struggle to see any progress. 
5. Training only the same muscle groups. For example, only training your lower body. 

HOW CAN YOU CHECK YOUR FORM IF YOU’RE WORKING OUT ALONE?

Training in front of a mirror and recording your workouts are both good options, although, I’d say recording yourself is better, as it means you can keep your neck neutral rather than having to strain to look at yourself in the mirror.

I’d also recommend watching YouTube videos by fitness experts to learn the correct technique for particular exercises.

If you’re going to record yourself, it’s a good idea to practise exercises with just your bodyweight first. This way you can see if your technique is right and avoid injuring yourself. When you’ve mastered the correct technique, try to memorise the movements and slowly start to build from there.

WHAT ARE YOUR TOP TIPS FOR WORKING OUT WITH GOOD FORM?

My top tip would be don’t try to lift any weight that you can’t control and you may injure yourself with. So, make sure that when you do choose your weight, you can control the full rep. If this means reducing the weight and taking it down a notch, do it.

It’s important to concentrate fully, so that you can maintain control. Also, remember not to use momentum to lift weights.

Working with your breath and knowing how to breathe properly while you exercise is another important factor. 

Last but not least, listen to your body. If you experience any pain, don’t push yourself, as this will only lead to injury. Either change the exercise or ask a professional for support.

WHAT OTHER HACKS DO YOU HAVE FOR MAKING THE MOST OF YOUR WORKOUT?

When you go to the gym, plan your workouts in advance, know what exercises you want to do and know how to use the machines as well. If you’re not sure how to use a certain machine or want some guidance on fitness technique, you can watch some videos beforehand. Also come with your goal in mind - your reason why. 

I also recommend listening to music, as this makes your training more fun. If you have a partner or friend, invite them along too. 

Another way to enhance your workouts is with additional equipment or props. For example, for pull ups, to make sure you’re using the right technique rather than momentum, you can use an elastic band. This can help your progression especially.  

CAN YOU GIVE US AN EXAMPLE OF WHERE CHANGING YOUR FORM OR POSTURE CAN HELP TARGET SPECIFIC MUSCLE GROUPS?

One good example is Bulgarian split squats. 

If you want to target your quads, you need to keep your upper body upright in order to increase your knee flexion. However, if you want to target your glutes, you need to do the opposite. This means leaning forward with your upper body to increase hip flexion. 

WHAT WORDS OF ADVICE WOULD YOU LIKE TO GIVE TO OUR FEMALE COMMUNITY TO HELP THEM ACHIEVE THEIR GOALS?

Know your reason why - your reason for going to the gym, which is essentially your goal. For example, is it to lose weight, is it to feel more confident in your body, is it to have more energy? Once you know your reason ‘why’, you’ll be more engaged and you can envision what you want to look like or how you want to feel. When you really envision your goal, it makes you want to go to the gym and keeps you motivated.  

Secondly, track your progress. Everyone is unique, so don’t try to compare yourself. Focus on your own journey and your own goals. This doesn’t just apply to physical progress, it applies to how you feel mentally too. For example, you may realise that you feel less stressed. To add to that, you may notice your sleep has improved, as well as your energy levels. If your sleep has improved, recognise that this is progress too!

What’s helped me to stay consistent and motivated is simply just getting ready, putting on a cute gym outfit and having fun while I’m at the gym. Always try to finish your session with an exercise you enjoy - working out isn’t meant to be something you dread! 

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Caroline wears our newest collection Pace in Taupe Brown.

Your exercise form and range of motion play an important role in helping you to perform better. Good job Caroline’s here with all the tips and tricks, right, girls?

For more fitness advice from our athletes, check out our Lower Body Workout with Bethy Red.