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—Almond L., fourth-year student, University of Washington, Seattle

One of the most important things to consider when working out is to execute the movement with correct form. Not only does this maximize the benefits of your workout, but also it protects you from injury. If you exercise alone or with someone who is inexperienced, it can be more challenging to identify whether your form is correct. Fortunately, our body does a great job of letting us know when it doesn’t like a movement or if it was performed improperly. 

Here are some common signs you may experience if you’re using incorrect form while strength training.

1. You have joint, tendon, or ligament pain

These pains will often be felt where muscles connect and around the joints, such as in your knees, shoulders, or elbows (though they can be felt elsewhere too). This pain typically feels sharper than the pain you’d feel from muscle soreness. If you are having this kind of pain, you may not be contracting the appropriate muscles during your exercise or the weight is too heavy for your current strength level, resulting in the load stressing the joints and tendons. If you’re feeling this, you likely already have a soft tissue injury, so it’s a good idea to rest the area and see a physical therapist. 

2. You have low back pain

Low back pain is a common complaint during certain types of exercise, such as abdominal exercises and squats. It typically means your back muscles are overcompensating while performing the movement, likely because you are not engaging your core or glutes properly. To correct this, try to pull your abdominal muscles in toward your spine and engage your glutes and core during each exercise. If the problem persists, see a doctor or physical therapist. 

3. You are not progressing or you’re not able to increase your weight or reps

This could be because you are not allowing yourself adequate rest and recovery, which is necessary for your muscles to heal and rebuild. It could also be a result of muscle adaptation, which is when your muscles get more efficient at performing a particular exercise because you do it so often. This is a good thing, but it can also mean that you are so used to the exercise that your muscles are not being stimulated enough to grow and develop further. Try switching things up with different exercises and movement patterns. 

4. You are always sore

This could be caused by a lack of recovery time, poor sleep, and/or poor nutrition or hydration.

5. Rushing through reps

Focus on being intentional with your movements, slowing down the tempo, and thinking about where you feel the exercise. When it comes to strength training, quality trumps quantity!

If you’ve noticed any of these signs…

If you’ve noticed any of these signs, it’s not too late to make corrections. Follow these tips:

• To minimize risk of injury, warm up for a minimum of 5-10 minutes before your workout and cool down for 5-10 minutes after. 
• Master your form before increasing your weights so you learn how the movement should feel before adding more load. 
• Slow down and focus on the muscles you want to target throughout each exercise.
• Optimize recovery by scheduling in rest days, drinking enough water, eating nutritious foods, and prioritizing sleep. 
• Don’t ignore pain! If something hurts, correct your form and try again. If it still hurts, stop the activity and make an appointment with your health care provider.