Teaching correct form is an integral part of organized athletic programs. Many of the exercises chosen require an athlete to control execution, other exercises require enhanced momentum and additional instruction and coaching. Form allows for accurate replication and the ability of the coach and athlete to monitor weight and repetitions accurately.

 An exercise taught with ‘strict’ form follows particular guidelines and rules that one must follow in order to have a repetition count before reps or weight are added the next training session. The weight utilized in this manner is less than one would use by engaging other body movements to aid in acceleration of the amount being lifted. Using external momentum to continue a repetition in the strength world is called ‘cheating’ and the repetitions achieved through the additional momentum by adjusting a bodily position would not count as a gain by many.

An interesting 2025 study in the International  Journal of Exercise Science, looked at form and muscular hypertrophy – Do Cheaters Prosper? Effect of Externally Supplied Momentum During Resistance Training on Measures of Upper Body Muscle Hypertrophy. The researchers found, “The use of external momentum during single-joint resistance training of the upper extremities neither helped nor hindered hypertrophy of the target muscles in untrained individuals. These results were observed even though the CHEAT condition performed approximately double the volume load of the STRICT condition.”

The study is encouraging for those who adhere to form and are using much less weight than could be lifted with additional  movement. It is important to remember heavier loads with external momentum with fatiguing muscles can add to the risk of exercise induced injury.    

Cheating and strict movements both produce results. The bottom line is train hard to Get Strong…and remember missing workouts is really ‘cheating’.