Megan, Osteopath at Back 2 Balance, loves exercising especially keen on Crossfit. She is very passionate about rehabbing clients so that they never go back to how they used to be.



Form in the gym


Why should we be so careful of form when we are in the gym?


You have probably heard of the word ‘form’ when people are talking about the gym. So, what is ‘form’ and why is it so important? 



Essentially, form is the correct way to do any exercise. It is important because firstly it helps you to get the most out of the exercise. Secondly it is one of the most important ways of avoiding injury. We often hear people say that a certain type of exercise is bad for you i.e. HIIT training or CrossFit, because you are likely to get injured. Here are back2balance we disagree. If you are sensible with the weight you use and perform movement with the correct form, there is no reason why you are at a higher risk of injury when taking part in particular types of exercise.


Most common exercises that can lead to injuries


The most common exercises that if done wrong can lead to injuries and back problems tend to be

  • Deadlifts
  • Squats
  • Anything bent over and loaded i.e. bent over rows.

This is due to the amount of load being put through the spine if done incorrectly. Click this link to watch a YouTube video which gives a few pointers on what to look out for when squatting.



Another mistake I see people do (which goes hand in hand with form) is the speed at which they perform an exercise. If you are doing a shoulder press for example, and trying to do the movement as quick as possible just to get the reps done, your form will go out the window. Normally momentum comes into play to help you finish the reps, which means you aren’t using the targeted muscles to their full potential. Performing the movement slow and controlled will help keep the correct form and leave your muscles burning, which is the goal right?!



If you are unsure as to whether you are doing the correct form speak to your clinician at Back2balance. We will be able to let you know whether your form is right or point you in the direction of a good personal trainer who can give you lots of top tips on how to do exercises properly. You can learn so much from personal trainers no matter who you are or what age you are!!! We recommend even paying for a couple of sessions with a PT or coach just to learn the basics so that you can keep yourself safe in the gym. Have a read of one of my previous blogs on other tips on how to avoid pain when exercising