How to Tell If Your Form Actually Sucks (Without a Trainer)

Worried your form might be holding you back? You’re not alone—and yes, you can fix it yourself. Here’s how.

No coach yet? Book a $15 call and get a coach to review your form and guide your next steps.

Start with the Big 3

Focus on the squat, bench press, and deadlift. These are the most common lifts with the biggest impact—and the biggest potential for bad habits if done wrong.

Red Flags That Your Form Might Suck

• Sharp pain (not just soreness) in knees, back, or shoulders
• Wobbly or unstable reps—knees cave, bar tilts, you lose balance
• You’re not sure what muscle is working—that usually means poor technique
• No strength progress after 4–6 weeks—could be form inefficiency

Still trying to figure out your rep ranges? Here’s what actually builds muscle →

How to Assess Your Own Form

• Film your lifts—use your phone, side and front angles
• Check for smooth bar paths and joint alignment
• Compare to reputable demos (Barbell Medicine, Squat University)

Common Beginner Fixes

• Squat: Slow down. Push knees out. Brace hard.
• Bench: Pinch shoulders. Keep elbows at ~45 degrees.
• Deadlift: Bar close. Brace. Hips and shoulders rise together.

Should You Feel It?

You should feel the lift in the right muscles—not your joints. For example, squats should hit quads/glutes—not your lower back. Rows should hit your lats—not just arms.

Real Example: Jamie

Jamie trained solo for months before realizing his squat depth was inconsistent and deadlift setup was off. After filming his top sets weekly and using feedback from a coach, he fixed his technique and added 40 lbs to his lifts in 2 months—pain-free.

How to Run a Weekly Self-Check

• Film one top set each week
• Watch within an hour—look for control, bar path, balance
• Pick one cue to fix next week. That’s it.

What If You’re Still Not Sure?

Some details are hard to spot solo. That’s where a coach helps—especially one who does remote video feedback. They’ll catch bracing, alignment, bar path, and give simple cues to clean it up fast.

Form Doesn’t Have to Be Perfect

You don’t need textbook precision—just safe, efficient movement that you can repeat as weight increases. Like handwriting, it needs to be legible—not flawless.

3 Common Form Myths (Debunked)

• “Form has to be perfect before you add weight.” Nope. Just make sure it’s stable and controlled.
• “If it doesn’t hurt, it’s fine.” Pain isn’t the only warning. Don’t wait for injuries to fix form.
• “You can’t fix form without a coach.” You can—if you use your phone and honest feedback. A coach just accelerates it.

The Bottom Line

Film yourself. Learn the basics. Improve weekly. You don’t need to be perfect—you need to be aware. Form is a skill like any other. Get better over time and you’ll lift heavier, safer, and longer.

Want to Go Deeper?

Check out this form breakdown by Squat University to learn how to fix the most common technique errors.