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Does Your Posture Matter When Weight Training?

Big debatable question which needs to be squashed.

When working out at the gym there are different types of exercises gym goers like to do. There are also different reasons why people go to the gym to, for example you have: Bodybuilders, Powerlifters, Sports Performance and the general weight lifting/cardio; social & maintaince gym goers.

No matter which one you may fall under, is your posture and ‘form’ correct? And most importantly does it matter?

Posture at the gym, work and home can change the way you live whilst also increasing or decreasing your chance of injury and pain dependant on many variables.

If you need help with posture control, there are plenty of pieces of equipment, exercises and products that can help.

For example the Back Posture Corrector, this helps keep you upright and reduces lower and upper back pains.

Also using the belt for weight lifting can help reduce curve when lifting weights from the floor. Now these are great, however each belt fits differently and may have to be adjusted for each person. Check out these on Amazon and see what design and brand suits your needs.

If you lean to one side, don’t bend your legs or knees, collapse your knees towards one another when picking something up from the ground or hyper-extend when pulling towards yourself, this can cause your lower spine to close, change your walking pattern, possibly trapping nerves, which can lead to many different pathologies in the lower back/extremities.

Watch this clip to see how not to lift any weight from the ground to above your head. The worst part is the encouragement even though those lifting the weight are clearly struggling.

The individuals lifting are leaning back, unbalanced, can’t and don’t have any control with the weight, and within the first few seconds one lady dropped the weight with the bar hitting her on the back of the head and shoulders…

This is not the correct posture or lifting procedure that any one should attempt.

Another clip (skip to 25 seconds) shows an individual literally throwing his hips forward, leaning backwards, pulling his shoulders towards his head and somewhat bicep curling.

Common mistake for gym goers especially beginners is to overload the barbell or weight that they are lifting. This contributes to poor form and poor posture, with injury and pain in the lower back and no strength gains.


Weight training if done correctly can encourage positive and correct posture. Resistance training with a neutral spine, balanced and shoulder width apart feet placement, slightly bent knees, can relax and take the stress away from the back and spine.

Not only does correct form decrease postural pain, but it also has an effect on musculoskeletal pain as they work hand in hand. With the relaxing of the shoulders, arms, scapula, hip etc can have a joint effect in decreasing both forms of pain or injury. Everything within the body is connected, so work above or below to solve the problem of pain. With your core and spinal posture playing an important function.


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