You can if you wish streamline a smaller empire for huge technological rush if that is your thing, certainly easier than if you spend most of your resources on expansion and war.
I also would not advice using exploitive mechanics such as the robot colonization and giving outposts to sectors... it really wont make the game very fun in the long run. These things will be fixed eventually anyway. It's your game and you do as you wish, I'm just saying...
If you expand you obviously will make sure you have enough pops dedicated for science or you will fall behind, but if you build for science then a good base of pop actually can be quite beneficial, but you can't expand like crazy.
You will need to make sure that you have a high happiness which lead to more science and less ethos drift, so don't colonize planets with low habitability and make sure you can raise the habitability of planets above 80% to get happy modifiers.
You obviously can go through the game conquering everything if that is your goal with the game... the victory goals in the game has NOTHING to do with your personal goals. This is a paradox game and your goals are whatever you make them out to be. There simply is no one right strategy to play the game and if you want to play a small research powerhouse empire with 5-10 planets then go for it. Victory conditions in the game are just for players that need a guidance if they can't set their own goals.
Anyway... more pops usually mean more industry and a bigger potential for war production.
In my last game I went with free though, social welfare and a good deal of other edict in my rather vast empire. I had the second most pop even if I was relatively small but extremely high happiness, mainly due to policies, free migration and so on. I also put allot of effort into research.
There also is a bug where negative ethos divergence tend to get pops to neutral status which is not intended... when they fix this you might see some even bigger problems in empires that expand too fast and with low happiness and big ethos divergence.
My point is... as long as you can keep your pops with high happiness values you can expand liberally, otherwise you will take some serious hits to your economy and research.