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Here at Results Fitness your personal trainers are going to ask to you train each and every session with the highest level of intensity. However, the question of “what’s more important, good  form or intensity?” still remains.

High intensity training is a touchy subject and there is no single correct answer as to “how much is enough?”.

Each individual has a unique intensity threshold that will produce optimal fitness results for that athlete. Surpassing an athlete’s given threshold is likely to produce injury and possibly death. On the contrary, not bringing the athlete close enough to their intensity threshold will result in sub par performance gains.

Coach Gregg Glassman (founder of Crossfit) explains it like this;

“intensity is the independent variable most commonly associated with favorable adaptation”

What does this mean? If intensity isn’t present, metabolic change in the body won’t occur.

So when does it become ok to sacrifice “good” form for intensity? If all focus is on form, the intensity will never be there and gains will not be possible. If all focus is on intensity and none on from, gains will also suffer and injury will incur. The key is to find the balance; high intensity with good form, not perfect.

Those seeking perfect form will never reach their full potential. Intensity must be present and perfect form must be compromised from time to time. Remember this though, good form is not only important, it is essential… it is the mechanics through which higher levels of intensity are reached.

Even though there is no set ratio and every situation warrents a different answer, you can use this as a general rule of thumb;

When performing 15reps of an exercise, 12 or so reps should be near perfect, and the other 3 or so should be compromised for intensity.

In summary:

The first thing to remember is that intensity is relative to the athlete. For example, a deconditioned, 68 year old grandma may find their performance improving threshold by walking up stairs. Where as, an professional football player may have to push to the point of puking if he is to see further gains in his performance.

The second thing to remember is that perfect form generally will mean your intensity isn’t high enough.

And the final thing to remember is that sloppy form generally means your intensity is too high and not only will your gains suffer but your going to get injured.

- Errol Clark, Results Fitness Coquitlam, BC