Having spent over a decade as a natural lifter, I’ve learned a thing or two about the importance of proper lifting mechanics. Joint health, muscle function, and overall performance hinge on the way we move and train.
If your form isn’t up to par, your body will bear the brunt, leading to potential injuries and setbacks.
Here’s a rundown of some of the obvious signs that tell you it might be time for a mechanic overhaul. Trust me, I’ve been there, and I’ve learned a lot along the way.
1. Your Joints, Ligaments, and Tendons Are Always Sore.
As a lifter who’s dedicated to maintaining natural gains, I’ve seen it firsthand: when your muscles aren’t functioning properly and your biomechanics are off, your joints, ligaments, and tendons end up doing the heavy lifting.
This leads to persistent soreness and even injury. Big weights don’t cause joint pain on their own, poor form does. I’ve personally had my share of painful experiences, but once I adjusted my technique, the pain vanished, and my training became more productive.
** So, If you’re constantly battling joint pain, it’s a clear sign that your lifting mechanics need a closer look.
2. You’re Always Overtraining.
In the early days, I often felt the symptoms of overtraining, tiredness, irritability, and stagnant progress but it turned out that the real problem was my technique.
Overtraining is often misdiagnosed, and what I thought was excessive fatigue was more likely due to poor form and improper muscle engagement.
When your mechanics are flawed, your body struggles to recover, and the signs of overtraining become exaggerated.
In my experience, refining technique reduced these symptoms significantly and allowed me to push harder without burning out.
** Proper mechanics reduce the risk of overtraining by ensuring your muscles are functioning as they should.
3. You Rely on Lifting Accessories More Than You Should.
In my early years, I used all sorts of lifting accessories, belts, wraps, and shoes that gave me “support.” But what I came to realize is that if you need all those props to lift properly, it’s likely because your body isn’t doing the work it should be.
These accessories become crutches for poor mechanics, providing support that your muscles should be supplying. I learned that once I started focusing on my form, I could lift without them, and my strength improved.
** If you’re leaning too heavily on lifting accessories, your mechanics might be the issue, not your strength.
4. You’re Always Rolling, Stretching, and Foam Rolling.
I’ve always been a fan of a good stretch or foam roll after a session, but if you find yourself doing it excessively, it could be a sign that your form is the culprit.
Using these tools constantly to relieve muscle tightness often means that your mechanics are causing abnormal tension and tightness in your muscles.
Instead of using foam rolling as a quick fix, I recommend dialing in your form and movement patterns to eliminate the root cause of that discomfort.
5. You’re Frequently Sick (Cold, Flu, etc.).
I know from my experience that the way your body moves and functions can actually affect your immune system.
There’s a surprising connection between muscle function and immune health. When I focused on improving my movement patterns, I noticed fewer bouts with colds or bacterial infections.
A body that’s aligned and functioning properly has a better chance of fighting off illnesses. If you’re getting sick often, poor form could be undermining your immune system.
Overall, improved mechanics not only help with physical performance but can also boost your immune system.
6. Heartburn After Training Isn’t Normal.
Early on, I didn’t realize how much my lifting technique was affecting my digestion. Many lifters experience heartburn after a session, but it shouldn’t be the norm.
Improper form can lead to autonomic nervous system imbalances, which mess with digestion and breathing. If you often deal with heartburn after lifting, consider addressing your lifting mechanics first.
7. You’re Always Sore, And Not in a Good Way.
Muscle soreness after a workout is expected, but there’s a difference between “good soreness” and the kind that lingers for days.
If you’re experiencing persistent pain that doesn’t go away, your mechanics may be to blame. Poor form leads to muscle imbalances, which in turn causes unnecessary microtrauma.
I’ve had my share of overly sore days early in my lifting career, but once I focused on my mechanics, that constant soreness became a thing of the past.
8. You Can Lift Heavy Sometimes, But Not Consistently.
If you find yourself struggling to lift heavy weights regularly, it might not be a lack of strength but a lack of technique.
I’ve had days where I could lift heavy weights without issue, but on other days, it felt impossible. What I learned is that proper technique is crucial for consistently lifting heavy.
When my mechanics were dialed in, my lifting performance improved dramatically, and I felt stronger without added strain.
9. Closing Your Eyes During a Lift Feels Impossible.
I’ve worked with lifters who can’t close their eyes during a lift, and this is a huge red flag.
If you’re unable to perform basic lifts like squats, deadlifts, or presses with your eyes shut, it points to a lack of proprioception and body awareness.
I learned that developing a strong connection between your mind and body is key to strength and injury prevention. If you can’t perform lifts with your eyes shut, it’s time to refine your mechanics.
10. You’re Wearing Thick-Soled Shoes for Lifting.
I’ve noticed a lot of lifters, including myself in the past, wearing thick-soled shoes to lift. While they may provide some support, they can disrupt your foot and ankle mechanics.
Proper foot and ankle activation is critical for lower body movements like squats and deadlifts. Wearing thick-soled shoes often masks poor foot mechanics and can lead to compensation patterns elsewhere in the body.
Once I switched to flat-soled shoes, my lifting technique improved, and I noticed less joint pain in my knees and hips.
11. You Can’t Feel the Muscle-Mind Connection.
I can tell you that feeling the muscle-mind connection is essential for making gains. If you can’t engage the muscle you’re targeting during a lift, it means your form might be off.
Developing awareness and control of the muscle you’re working helps prevent injury and maximizes the effectiveness of your workout. I made it a habit to focus on the muscle I was targeting during every rep, and the results speak for themselves.
Conclusion
In my 10 years plus as a natural lifter, I’ve learned that lifting isn’t just about lifting heavy weights; it’s about lifting correctly. Proper mechanics are crucial for joint health, muscle development, and performance.
If you’re experiencing any of the signs I’ve mentioned, it’s time to reassess your lifting technique. Remember, lifting is a marathon, not a sprint building a solid foundation of proper form is key to staying injury-free and making consistent progress.
Focus on mastering your form and invest time in learning correct lifting mechanics!
