The Truth About Exercise Form: Why “Perfect” Isn’t Real

When it comes to exercise, everyone seems to be chasing the elusive goal of “perfect form.” But here’s the truth: there is no one-size-fits-all perfect form. What looks right for one person might look very different for someone else—and that’s not just okay, it’s normal.

As a physical therapist, I often get asked: “Am I doing this movement correctly?” And while there are clear cases where form needs to be addressed, small variations in technique are a normal part of human movement. This post will break down what the research says about form, when it matters, and how to approach it in a way that reduces injury risk and improves performance.

What the Research Says About Exercise Form

Despite what you might see on social media, form is not a rigid set of rules—it’s a tool we can use to improve movement efficiency and load management. Studies in both physical therapy and sports performance suggest:

• Biomechanical variations are normal. Research has shown that even elite athletes, such as professional powerlifters and Olympic lifters, exhibit noticeable differences in squat, deadlift, and bench press form. [1]

• Injury risk is multifactorial, and poor form alone doesn’t automatically cause injury. In fact, many injuries occur due to a combination of volume, load, fatigue, and other individual risk factors—not a single “bad” rep.

If you’re interested in learning more about how injuries actually happen, check out our earlier post:
👉 How Injuries Really Occur: It’s Not Just Bad Form

Why Form Still Matters (Just Not How You Think)

So if there’s no perfect form, why do we still coach it?

Because form is a tool, not a rule. Here’s what good form does help us with:

• Targeting or offloading certain structures
  Want to strengthen your glutes? Small tweaks in squat stance or depth can shift the load where you want it. Recovering from knee pain? You might benefit from slight adjustments that reduce joint stress.

• Creating efficient movement
  Efficient form helps you move with less wasted energy. That matters not just for performance, but for recovery and sustainability. Consistently inefficient form can lead to overload injuries over time, especially under heavy loads or high volume.

• Building awareness
  Learning good form is also about developing body awareness and control—both important for injury prevention and athletic performance.

When Does Form Need to Be Corrected?

Not every movement pattern needs to be “fixed.” But here are signs that form might need attention:

✅ You feel pain or discomfort during or after the movement
✅ You’re excessively compensating
✅ You feel out of control or unstable
✅ Your performance plateaus or regresses

The goal isn’t to make your form look like someone else’s—it’s to optimize how your body moves.

A Practical, Personalized Approach to Form

At Habits Physical Therapy, we believe in meeting people where they’re at. Whether you’re a runner, a lifter, or just getting started in the gym, your body and your history matter. Form should be adapted to fit you—not the other way around.

That’s why we focus on:

• Thorough assessments to understand your movement patterns

• Tailored cueing and coaching based on your goals

• Strengthening around your current capabilities—not fear-based avoidance

The bottom line? Form is flexible. Let’s stop chasing perfection and start building efficient, resilient movement that fits you.

Final Thoughts

There’s nothing wrong with wanting to improve your technique. But don’t let the fear of imperfect form stop you from moving. Form is a spectrum. It’s there to help you move better, not hold you back.

Need help figuring out what’s right for you? We offer one-on-one sessions focused on personalized movement coaching, strength training, and pain management. Reach out any time!

📍Clint Choquette, PT, DPT

Habits Physical Therapy LLC
Nampa, ID | habitspt.com | 406-560-1048

References

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1. Bailey CA, Sato K, Burnett A, Stone MH. Biomechanical differences of the squat among competitive powerlifters. J Strength Cond Res.

2. van Dyk N et al. Sports injuries: consensus on prevention, risk factors, and return-to-play strategies. Br J Sports Med.

3. Sarabon N et al. Influence of individual characteristics on the execution of resistance training exercises. Front Physiol.