Does Exercise Technique Really Matter?
Walk into any gym and you’ll hear it: “Keep your back straight.” “Never let your knees cave in.” “Perfect form prevents injuries.”
But what do we actually mean when we talk about “good technique” or “proper form”? The truth is, the term is vague, arbitrary, and often used as a blanket rule without much nuance. Coaches, trainers, and even rehab professionals throw it around as if there’s one universal way to lift. But does science back this up? Let’s break it down.
Technique and Injury Prevention: The Evidence
The most common argument for “good form” is safety. People are told:
“Always lift with a straight back.”
“Don’t let your knees cave in during squats.”
“Never let your spine round.”
Here’s the catch: there’s no solid evidence that these rules prevent injury.
A systematic review on occupational lifting found that training people in “proper lifting technique” does not reduce back pain or injury rates (Sowah et al., 2018).
Knee valgus, often vilified in squats, isn’t inherently dangerous. Rehab studies show that hip adduction and knee abduction mechanics don’t necessarily change after successful strengthening programs — yet pain and function improve (Earl & Hoch, 2012).
Many elite athletes train and compete with forms that would be considered “bad” in a commercial gym: rounded backs in weightlifting, knee valgus in sprinting or climbing, extreme ranges of motion in gymnastics.
Injury isn’t about a single position. It’s about load exceeding capacity — and that depends on strength, conditioning, recovery, and adaptation.
Technique and Muscle Growth
So if “good form” doesn’t guarantee safety, does it at least help with muscle growth? Here, the answer is: sometimes, yes.
Different techniques can shift the emphasis between muscles:
Deeper squats lead to greater hypertrophy of the glutes compared to partial squats (Kubo et al., 2019).
Pull-up variations with different grips change the loading on lats vs. biceps.
Bench angles shift stress between upper and lower chest.
In other words, form can be a useful tool if your goal is bodybuilding or physique development. It helps you bias certain muscles over others.
Technique and Performance
When it comes to performance, form matters — but not in a moralistic sense. It matters because it can make you more efficient at a given task.
A high jumper with the Fosbury flop clears higher bars than the scissors technique. A powerlifter with a refined bar path lifts more weight than someone with a wobbly pull.
But even here, technique evolves. Olympic weightlifting has seen shifts in pulling style, squatting stance, and jerk variations. Performance form is not about “safety” — it’s about maximizing output.
Technique in Real Life
Perhaps the most overlooked point: life doesn’t happen in “perfect form.”
If you only ever train with a textbook straight spine, what happens when you have to pick up a heavy, awkward box at home with a rounded back? If your knees never cave in under training, are they prepared for the unpredictability of sports or even tripping on the street?
Training with variety can build resilience in multiple positions, not just the “ideal” ones. Your body adapts to what it’s exposed to.
So, Does Technique Matter?
Yes — but not in the way most people think.
It doesn’t guarantee injury prevention.
It can influence muscle growth by changing which muscles are prioritised.
It can improve efficiency and performance in specific tasks.
It should be adapted to the goal, person, and context.
The bottom line: Technique is a tool, not a law.
Don’t obsess over “perfect form.” Use it strategically, adapt it to your body, and remember: progress comes more from smart programming, load management, and consistency than from chasing textbook positions.