Don’t Fit Yourself to an Exercise, Fit the Exercise to You

When I first started lifting weights there were four exercises I prioritized over everything else: the barbell back squat, deadlift, bench, and overhead press. Back then, I would have told you that these were mandatory lifts for every strength training program and that they were the best exercises to get stronger and build muscle.

Focusing on these lifts early on certainly helped me build a solid foundation for exercise, but I’ve thankfully come to realize over the years that there is no such thing as a “must-do” or “mandatory” exercise. In fact, unless you’re planning to compete in powerlifting, where the goal is to get stronger at the barbell squat, bench, and deadlift, is there any reason why you should do these lifts? Honestly, you could probably argue that there are safer and more effective variations of those exercises to choose from to fit most individuals and their goals. 

That being said, while I don’t think there are any mandatory exercises, I would however argue that there are mandatory movement patterns (some variation of squat, hinge, push, pull, core/bracing, and carry, for example) that most people should learn for both health and performance. From there, the particular exercises you chose for these movement patterns should be based on a number of variables, including the individual’s unique body structure and leverages, training and injury history, goals, and personal preferences. Yes, this last one is also important, because if someone has a negative association with a particular exercise or movement, then they’re probably not going to execute it well and get the most out of it anyway. Our brains are hardwired to keep us safe and protected. When we perform an exercise or movement that our brain perceives as threatening or unsafe, it will often (without us being aware) limit range of motion, force production, and/or compensate with faulty/altered mechanics that make the exercise less effective.

Using myself as an example, I injured my low back close to 10 years ago when I was in the military. While I can still perform barbell back squats and conventional deadlifts, my previous injury still causes me to feel a bit of fear and apprehension when I step under a loaded barbell or attempt to pull heavy from the floor. This anxiety impacts the amount of load I use, my level of effort and intensity, and even my enjoyment during the session. The risk-to-reward ratio just isn’t there for me to push it on these specific lifts at this point in my life and training.

Thankfully there are a number of other lower body exercises that I still enjoy and perform regularly, such as hex bar and Romanian deadlifts, split squats, lunges, and just about every other single leg variation, all of which I feel like I can add load, make progress, and push the intensity a bit if I wish, without feeling unsafe or a heightened fear of injury.

However, what works for me might not be right for someone else. Even though I love the hex bar and think it is a safe deadlift option for most people, a newer lifter might be intimidated by that piece of equipment and think it looks like some sort of medieval torture device. It doesn’t matter whether I think they’re ready and that their form and leverages would allow them to safely do it; if they feel unsafe or apprehensive, then it probably isn’t a good exercise for them (at least not right away). Often an exercise that isn’t right for someone when they first start lifting might be a great choice after they’ve improved their mobility, stability, and strength and built up their confidence through reps and experience. On the other hand, an exercise they loved when they were younger might not be a good fit for them anymore. It’s a sign of a mature lifter and coach to accept reality, put their ego(s) aside, and stop trying to force what’s no longer working.

Here are some questions to ask when choosing an exercise for yourself or others:

Do they feel good/safe performing the exercise?

Do they look good/safe performing the exercise?

Is this the best exercise based on their “training age” and lifting experience?

Is this the best/safest exercise for their goals, body, and injury history?

Is this an exercise they could safely progress and add load to over time?

Is the potential reward of doing this exercise worth the risk?

I need to emphasize that this is not to say barbell lifts like the deadlift, squat, and bench press are unsafe or bad exercises. I’ll still program them for certain individuals who can safely do them and if it fits their goals. But just know that there are so many other options you can choose from, and there is no need to try to force yourself or others into dysfunctional or unsafe positions because someone told you a certain exercise is the “best” or a must-do. Make sure you’re picking the right tool for the job, and meeting the individual where they are, not where you want them to be.