When it comes to achieving your fitness goals, one of the most critical aspects is exercise form. Perfect form not only ensures maximum effectiveness of the exercises but also minimizes the risk of injuries. Or does it? That is what most people think, and while it can be correct in some ways, you don’t necessarily need to stick to perfect exercise form to get benefits.

This guide will delve into the nuances of exercise form, debunk common myths, and provide practical tips to help both beginners and advanced athletes understand the misconception of perfect exercise form and how anyone can make progress without it.

Exercise form is often the first thing a personal trainer assesses when a client isn’t making the desired progress despite good nutrition and adequate sleep.

Yet, both beginners and advanced athletes can make significant progress without adhering strictly to textbook form. Understanding the principles behind exercise variations and intentional adjustments can help you achieve your goals more efficiently. Hampton Liu shared his insights on how to progress without perfect form.

Hampton Liu is a renowned fitness enthusiast, coach, entrepreneur and has a YouTube channel titled Hybrid Calisthenics with nearly 4 million subscribers in which he shares his thoughts and tips to get people more active and fit in the long-term.

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How to Make Progress Without Perfect Exercise Form

Many people, from novices to seasoned athletes, misunderstand what constitutes perfect exercise form. While it’s essential to maintain safe and effective techniques, there is room for variation based on individual goals and body mechanics.

“In fitness, proper exercise form is how we ask our body to make the changes we want to get stronger and bigger in the right places,” says Hampton Liu.

Intentional Form and Goal Alignment

“Ideal technique depends on your training goals, so it’s not about having perfect form for any given exercise but about having proper, intentional form,” Liu explains.

Rather than striving for a universally perfect form, aim for proper, intentional form that aligns with your training goals. This approach allows for flexibility and personalization in your workouts.

“If something feels comfortable and you feel the effort of the exercise without pain, you’re likely on the right track,” Liu says.

Pull-Ups: A Case Study

Consider pull-ups, a common exercise with several effective variations:

  1. Hollow Body Pull-Ups: Focus on core engagement, beneficial for muscle-ups and weighted pull-ups.
  2. Lean-Back Pull-Ups: Target upper and mid-back muscles, emphasizing muscle growth.

Arch-back pull-ups seem to be more common for people who are interested in growing muscle,” Liu notes.

Different exercise variations aren’t necessarily wrong; they simply target different muscle groups. Embracing these variations can lead to better muscle engagement and overall progress.


Push-up form can vary, each adjustment emphasizing different muscles:

  • Elbows Close to Sides: Increases involvement of shoulders and triceps.
  • Elbows Flared Out: Enhances chest muscle engagement.

Mimic the push-up motion while standing to feel how different elbow positions affect muscle engagement.

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Controversial Exercises

Exercises like behind-the-neck pull-ups are often avoided due to perceived risks. However, with proper scaling and progression, these exercises can be performed safely and effectively.

“Almost all human movement can be scaled, meaning we can start with something manageable and gradually increase the intensity as we get stronger,” Liu advises.

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Squats: Rethinking Common Myths

Squat form is another area where common myths persist. For instance, the belief that knees should never go over toes or that squatting below parallel is harmful. These myths can limit progress and effectiveness.

Tip: Ensure knee alignment over the second toe to distribute stress evenly and avoid injury.

Practical Tips for Making Progress

Making consistent progress in your fitness journey involves more than just perfect form. Here are some expanded practical tips to help you on your way:

  1. Start With What You Can Handle: Begin with movements and weights that you are comfortable with and can perform safely. If you’re new to an exercise or variation, use lighter weights or assistive equipment to master the movement. As Hampton Liu highlights, “While back then I was strong enough to do regular pull-ups, I wasn’t strong enough to support my body weight in this position.”
  2. Gradually Increase Intensity: Progressive overload is key to making gains. Increase the difficulty of your exercises slowly by adding more weight, increasing the number of reps, or trying more challenging variations. For example, start with assisted pull-ups and progressively work towards unassisted versions.
  3. Focus on Muscle Engagement: Understand which muscles should be working during each exercise. For instance, varying the elbow position in push-ups can shift the focus from triceps to chest muscles. Liu advises, “Arch-back pull-ups do seem to be more common for people who are interested in growing muscle.”
  4. Pay Attention to Comfort and Pain: Exercise should challenge your muscles but not cause pain, especially in the joints. Liu points out that you should feel effort but not pain: “If something is feeling comfortable for you and you feel effort of exercise but not pain… that’s usually good.”
  5. Use Scaling Techniques: Scaling allows you to perform a version of the exercise that matches your current fitness level. For example, behind-the-neck pull-ups can be modified by using a broom handle for shoulder mobility before advancing to bodyweight versions.
  6. Employ Variations to Prevent Plateaus: Changing your exercise routine and incorporating different variations can keep your muscles guessing and prevent progress plateaus. This could mean alternating between hollow body and lean-back pull-ups or trying different squat depths.
  7. Embrace Flexibility in Form: Adapt your form to suit your body’s needs and the specific goals you are aiming for. Whether it’s for muscle growth, strength, or endurance, your form can vary. Liu emphasizes, “None of these are necessarily wrong or right; they just work different areas.”
  8. Monitor Your Progress: Keep track of your workouts, noting any changes in form, weight, reps, and how you feel during and after exercises. This will help you make informed adjustments and continue progressing safely.
  9. Seek Feedback and Guidance: Especially as you advance, getting feedback from a trainer or knowledgeable peer can provide insights that you might not notice on your own. Even world-class athletes hire coaches to refine their techniques.
  10. Consistency Over Perfection: Regular, consistent practice is more important than perfect form. Establish a routine that you can stick to and focus on gradual improvements. Liu reassures, “Start with whatever form you want as long as you follow a basic structure of form.”

Making progress in fitness doesn’t require perfect form; it requires understanding and applying intentional, goal-oriented form. By embracing exercise variations and focusing on safe, effective techniques, you can achieve significant improvements and reach your fitness goals.

Know that progress through intentional form and variations is possible – perfect form isn’t the only path to fitness success. Following these principles, as shared by Hampton Liu, can help you optimize your workouts and make continuous progress.

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