30 Days To A Healthier, More “Fitter” You Series! (Perfect Form – Perfect Posture – Perfect Technique)

lift weights good postureWe have been talking a lot about resistance exercise over the past few days because a lot of questions and new conversations have come up in response to this topic. 

Today we are going to discuss how to stand with perfect posture when lifting weights. 

For so many of us our posture/form is not something we think about or have an awareness of. 

If you are new to resistance training it is a good idea to hire a personal trainer for a few sessions to learn the right way to exercise and do these exercises with great form and prevent injury. 

Many gyms also offer free initial consultation or a brief introductory class on lifting for little/no extra cost.

Just a few sessions can teach you a lot about your body, how it works and how to train in the most effective and safe way. 

The main thing to keep in mind is that all resistance exercises need to be performed with proper posture in mind.  

When maintaining your posture, the muscles, joints and bones are at their strongest and most stable.  

Maintaining good posture ensures that the joints of the body are in the most ideal position to accept forces. 

Performing resistance exercise when our joints are not in proper alignment can lead to increased stress and wear and tear to the joints and other surrounding tissues that can lead to injury.

Perfect Posture For Using Free Weights When Standing: 

  • The head is up and back so the ears line up over the shoulders, and the natural arc in the neck is maintained.
  • The shoulders are rolled back in the joints
  • The upper back is flat and not arched or humped
  • The belly button is out and hips back so you have an arc in your lower back
  • Knees are slightly bent to provide shock absorption 
  • Breathe out on the concentric contraction (while you are lifting the weight)
  • Breathe in on the eccentric contraction (while you are lowering or releasing the weight)

For more on healthy living with a positive approach Click here to get a complimentary online hand-guide of “The Livings Key Principles – For Creating Wholeness, Peace and Health From The Inside Out!”

Healthy Blessings,

 Gena Livings



  1. Hi Gena,

    Great article on posture. Every beginner who starts should focus on form and posture. No need to worry about the amount of weight you’re lifting or if you look silly. Thanks for sharing Gena!

    • Hi Nate!
      Thank you! You are so right, in that, the amount of weight is not as important as good posture and form. Good posture and form are very important to not only work the muscles the exercise is supposed to work but also prevent or reduce chance of injury.

      Thanks again for commenting and reading my article,
      Healthy blessings,
      Gena 🙂

  2. I do home care and there are people who use physical therapy. One thing they do work on is posture. It sure can make a difference.

    Coffee is on
    peppylady (Dora) recently posted…Weekend Photo Hunt (Cutlery-Sale)My Profile

    • Hello Dora,

      Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you can’t really be physically fit. Posture ranks right up at the top of the list when you are talking about good health in general.

      Thank you for commenting and reading my article today!
      Healthy blessings,
      Gena 🙂

  3. Great tips on posture. It’s so important to get this right, otherwise you’re doing more harm than good. It was not something I thought about until I got a personal trainer at the gym and he taught me a lot about posture and how to get the most out of any training session. I also recommend that for yoga. I taught myself from a video, which was a completely different experience from my first class where I discovered I’d had the wrong postures all along…much more difficult and strenuous when I learned how to do it properly! Thanks for another informative and interesting post.

    • Hi Andrea!
      Good call to hire that personal trainer until you felt completely comfortable with proper form and exercise technique!!

      Like resistance training following the sequence and order of the postures in yoga are also very important. It took me 2 months to learn proper form and posture at my yoga center!

      Thanks for reading today and commenting!
      I always love hearing from you –
      Healthy blessings,
      Gena 🙂

  4. This is probably the most important component when it comes to exercise…form. So much rests upon it, and if not done properly, one can really hurt him- or herself.

    Great points! Easy to incorporate. Drill it in…form, form form!

    Excellent, Gena!!!

    Penny McDaniel recently posted…Stripping DownMy Profile

    • Hi Penny!
      I agree that form and posture are so very important when it comes to resistance exercise!
      If you pay no attention to good exercise form, you will get hurt sooner or later.

      Proper form also ensures optimal results in utilizing all the correct muscle groups.

      I’m drillin it!!
      Healthy blessings!
      Gena 🙂

  5. this posts reminds me of my trainer who always scolds me when i do not take proper postures during my workout 🙂
    Amar Naik recently posted…Finally The Most Awaited Dream Comes TrueMy Profile

    • Hello Amar!
      Hehehehe…, your comment makes me giggle! 🙂
      Yes, we trainers are sticklers for good form and posture!
      We are just looking out for you. We have your back! No pun intended 🙂

      Healthy blessings,

  6. Dear Gena,

    Yet, again, very good post. I bet a lot of people didn’t know this.


    Kathy Hadley recently posted…Check Yourself For PositivityMy Profile

    • Hi Kathy!
      Thank you for reading and commenting 🙂
      It’s always my intention to bring forward something that might spur and/or bring forth new insight.
      Healthy blessings,

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