How Important is Lifting Technique - Progress Over Perfection

Technique is important. Full stop. No argument.

However, while technique is crucial, it's just one of several key components of effective training, which also include effort, volume, and intent. Hyperfocusing on any one of these will likely hinder long-term progress.

In recent years, I've noticed a subset of lifters overthinking and overemphasizing their technique to the extent that their effort and training intent suffer significantly. This can result in less-than-stellar progress over time.

For example, on bent-over rows, some lifters stop their 1RIR set as soon as they notice any change in hip extension. While technique is important, striving for 100% identical execution in all reps and movements can result in:

• A lack of effort which negatively impacts the effectiveness of your training.

• Unnecessarily and artificially high training volume, which may hinder your progress.

• These two things can perpetuate and exacerbate each other.

Signs You May Be Overfocusing on Technique

• Uniformity in every single rep:
  If every rep looks identical all the time, you may not be pushing yourself hard enough. While consistency is important, some variability in technique is a byproduct of adequate effort.

• Lack of discomfort:
  Depending on the exercise and effort level, you should feel some discomfort, whether from lactic acid buildup, fatigue, or cardio. If you can comfortably hold a conversation at the end of each set, you might not be exerting yourself enough.
  

General Guidelines for Technique

• Don’t aim to be a “robot”:
  You’re liking using excessive caution if you aim for 100% identical reps across sets. Small variations are okay and may signal the application of proper effort.

• Moderate your momentum:
  While you don’t have to be perfect every single time, avoid swinging too far in the other direction by using too much momentum and not focusing enough on technique. Maintain a balance that ensures safety for your joints and long-term success.

• Consider the exercise’s intent:
  If you're performing a bent-over row with low effort, you may not feel it much in your back musculature. However, if you use too much momentum, you may experience discomfort in your spine or lower back. So, always keep in mind the intent of the exercise you’re performing so you can put your technique into context.

Always remember that perfection can be the enemy of progress. With adequate effort, your technique may naturally break down a bit over time. Once enough breakdown has occurred, periodic renormalization of your technique with lighter loads can be an effective strategy to further progress while staying safe(r) in your training.

In the end, be honest with yourself. Record your sets to assess your technique and effort for self-accountability. If you need accountability and feedback from others, ask knowledgeable (and honest) people in your circle or, better yet, hire a coach.

If you’re looking for guidance on your training and diet to maximize progress, sign up for a free consult to explore what 1:1 Coaching can do to accelerate you toward your goals.