When discussing resistance exercise (i.e., lifting weights), you routinely hear the term "proper or strict form." Most who exercise are familiar with the term, yet few truly apply the principle to their fitness routine. How can it be that we consistently leave out such a critical element? Simply put: it goes against our basic design.

When you perform a physical task - let's say, pick up a box - your body recruits every available muscle for the job. This "division of labor" keeps one particular area of the body from being overworked. It somewhat of a safety feature we have to keep from getting hurt. Resistance training is the EXACT opposite! Each exercise is designed to fatigue one area of the body without affecting the rest. Although complete muscular isolation is a physiological impossibility, we can place most of the burden on one area in the interest of strengthen it. Practicing proper form (in theory) keeps other muscles from helping too much. In essence: we are naturally inclined to cheat or exhibit poor form when we lift weights.

The key to overcoming this dilemma is through movement analysis. I'll use the bicep curl as an example: When I do a bicep curl, the only part of my body that should move is my forearm. Once my elbow moves either forwards or backwards, the angle of resistance is changed and my bicep gets relief. This is why you see people arching their back or throwing their elbows forward while performing this exercise. Their body is simply looking for the most efficient way to complete the movement. Keeping those elbows along the sides of the body and not swaying the torso effectively removes any assistance leverage might provide.

Concentration plays a major role in one's ability to maintain proper form. Since we are designed to cheat, one really has to focus in order to keep the body from making those minor adjustments that compromise form. A good technique to use is to concentrate on the targeted are and visualize yourself using that are and that are only. Doing so should minimize your inclination to incorporate assisting muscles and maintain proper form.

Proper form dramatically affects the amount of weight you can lift. You must understand, however, that you lifted more because you used other muscles (or leverage) to complete the movement. Again, this is how your body works (quite efficiently I might add) to keep one part from being overworked. Although you are moving fewer pounds, you are actually making greater use of your energy by focusing on an specific area.

Through concentration and adjusted resistance, one can go against our basic design and focus on a particular area while resistance training. The benefit is more effective use of your energy towards reaching your fitness goals.

Learn more about this author, Jeffrey Mendoza.
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