Learning the right technique in fitness is crucial not just for results, but to avoid injury and build long-term habits. I like to teach all my clients and class participants the right technique and how you can workout smarter not harder.
Here’s a structured approach to help you do it effectively if you have good fitness knowledge:
✅ 1. Start with a Clear Goal
Different goals = different techniques. Be specific:
- Strength → focus on compound lifts (squat, deadlift, bench)
- Hypertrophy (muscle growth) → controlled form with mind-muscle connection
- Weight loss → cardio + resistance training + proper form
- Mobility/Flexibility → bodyweight control, yoga, mobility drills
✅ 2. Learn from Reputable Sources
Avoid random social media influencers unless they’re qualified. Instead:
📚 Use trusted resources:
- Books
- Apps – like The Pump developed by Arnold Schwarzenegger.
✅ 3. Hire a Qualified Coach (If Possible)
- Even 2–3 in-person or online sessions with a certified personal trainer or strength coach can teach you more than months of trial and error.
- On a previous article I wrote about how to choose your trainer. https://mikisgym.com/how-to-find-your-personal-trainer/
✅ 4. Film Yourself (please be mindful that the gym is for everybody and other members can get in the background)
- Use your phone to record from the side and front.
- Compare your form with expert videos.
- Look for:
- Joint alignment
- Bar path (if lifting)
- Depth, range of motion, balance
- Spine and posture
✅ 5. Focus on the Basics First
Don’t chase flashy moves before you master these:
- Push: Push-up, Overhead Press
- Pull: Pull-up, Row
- Hinge: Deadlift, Hip Thrust
- Squat: Bodyweight → Goblet → Barbell
- Core: Plank, Dead Bug, Pallof Press
✅ 6. Go Slow, Use Light Weight First
- Controlled reps > heavy sloppy reps.
- Learn the movement with no weight or just a resistance band first.
- Use tempo training (e.g. 3 seconds down, pause, 1 second up).
✅ 7. Ask for Feedback
- Post videos to fitness forums like:
-
- Get feedback from an expert (personal trainer, coach)
- Get feedback from a workout partner.
✅ 8. Consistency + Patience
- Good technique comes from repetition and awareness.
- You won’t master deadlifts or squats in a week, but 1% better every session adds up fast.
⚠️ Common Mistakes to Avoid
- Ego lifting (too much weight, bad form)
- Copying random workouts without context
- Ignoring pain or discomfort
- Rushing through exercises
- Not warming up or mobilizing properly
Hiring a personal trainer isn’t essential for everyone, but it can be a game-changer, especially if you’re new, stuck, or want to level up. Here’s why you might want to work with one:
✅ 1. Proper Technique & Injury Prevention
- Why it matters: Bad form leads to injuries and poor results.
- A trainer ensures you perform exercises safely and effectively.
- They correct mistakes early (before they become habits).
💬 “It’s not just what you do, it’s how you do it.”
✅ 2. Personalized Plan
- Your body, goals, and lifestyle are unique.
- A trainer designs a custom routine based on:
- Goals (weight loss, muscle gain, strength, rehab, etc.)
- Fitness level
- Past injuries or limitations
- Time available and preferences
✅ 3. Accountability & Motivation
- Knowing someone is expecting you = you’re more likely to show up.
- Trainers push you past mental limits, without risking your safety.
- Encouragement from a pro often helps more than you think.
✅ 4. Faster & More Efficient Progress
- No wasted time on ineffective workouts or guesswork.
- You get results faster because the plan is targeted and smart.
✅ 5. Education
- A good trainer doesn’t just tell you what to do, they teach you WHY..
- You learn:
- Exercise mechanics
- Programming basics
- Nutrition fundamentals
- How to eventually train independently
✅ 6. Build Confidence in the Gym
- Gyms can be intimidating if you’re unsure of what you’re doing.
- A trainer helps you feel comfortable, confident, and competent.
✅ 7. Adaptability & Support
- You’re tired? Injured? Short on time? They’ll adjust your plan.
- Need help with food, stress, or sleep? Many offer lifestyle coaching too.
✅ 8. Long-Term Success
- You’re more likely to stick with fitness when you feel successful and supported.
- Trainers help you develop sustainable habits, not just short-term fixes.
When a Personal Trainer Is Especially Worth It:
- You’re a beginner or feel lost at the gym.
- You’ve hit a plateau and want to break through.
- You have a specific event (wedding, race, vacation).
- You’re recovering from an injury or have special physical needs.
- You need external accountability to stay consistent.
⚠️ Things to Watch For
- Not all trainers are created equal. Look for:
- Certifications – how long did their training last for? 3 weeks, 6 months, 5 years? you will be able to decide.
- Real-world experience. Choose an experienced trainer as they will be able to adjust your workouts knowing what your limits are, not from books, but from previous mistakes and lessons learnt.
- A focus on education, not just “pushing you”
- Good communication and personality fit. Choose the trainer you have chemistry with.
If cost is a concern, online coaching or group training can be more affordable, and still effective.
I hope this helps and you got enough information to make a good choice.
Until next time: Never give up on your dreams!
MB
