Let’s be honest: the world of fitness is a noisy place. Everywhere you turn, someone’s telling you that this exercise is a must-do, while that one is a one-way ticket to the orthopedist's office. It’s enough to make you want to hide under your bed with a tub of ice cream. But before you panic about that last set of A2G (Ass to Grass) deep squats or the kettlebell swing you saw on Instagram, let’s take a deep breath and get something straight: There are no bad exercises.
Yep, you heard me right. No bad exercises. Burpees, Kipping pullups, 3rd world squats, crunches, leg extensions etc. can all be part of a healthy productive exercise regimen. Don't let some trainer, doc or therapist tell you you shouldn't squat below parallel, lunges are bad for the knees, rounding your back when lifting will cause a herniation, or running is horrible for your knees. This is fearmongering and is not couched in science. So grab your protein shake or coffee and let’s dive into why you might want to rethink everything you know about “good” and “bad” exercises.
NOTE: Below are some recent mainstream news articles that discuss 'bad' exercises to steer clear of due to their potential harm....pay no attention to this fearmongering BS!
The Myth of the "Bad" Exercise
First off, where did this idea of “bad” exercises even come from? It’s like the fitness industry got together one day and decided to terrify the masses. And who could blame them? After all, nothing sells like fear. The fear that if you round your back during a deadlift, your spine will spontaneously combust. Or that deep squats will tear your knees apart faster than my dog tears into a new toy. This fear-based narrative isn’t just annoying—it’s limiting. It turns exercise into a minefield where you’re constantly worried about making a wrong move. And here’s the thing: it’s mostly garbage.
Adam Meakins, a UK-based physiotherapist who’s never been shy about calling out nonsense, has been quite vocal about this. He argues that the obsession with form and the vilification of certain exercises often do more harm than good. Instead of helping people move better, it makes them move less—out of fear . He’s known for saying that there are no inherently bad exercises, only exercises that might not be appropriate for a particular person at a particular time.
And he’s not alone. Dr. Greg Lehman, another voice of reason in the field, echoes this sentiment. Greg’s background in biomechanics and physiotherapy gives him a unique perspective. He emphasizes that our bodies are resilient, adaptable, and capable of much more than we often give them credit for. Rather than avoiding movements, Greg encourages people to explore them, to see what their bodies can do.
The late great Dr. Mel Siff stated:
"There is no such thing as a bad exercise, there is simply poor prescription and/or poor technique"
Context Is Everything
The key point here is context. There’s no such thing as a universally bad exercise—just exercises that might not be the best choice for you at this moment in time.
For example, if you’ve got a history of shoulder issues, doing heavy overhead presses right off the bat might not be the smartest move. Does that mean overhead presses are bad? Absolutely not. It just means they’re not ideal for you right now. With the right preparation and progression, that exercise might be perfectly fine down the line.
What’s important is not the exercise itself, but how it’s applied.
Are you progressively loading it?
Are you adapting it to your needs?
Are you listening to your body?
The Power of Adaptation
One of the most liberating things about understanding that there are no bad exercises is realizing how adaptable your body is. We’re not delicate flowers; we’re more like those weeds that somehow manage to grow between the cracks in the sidewalk. Your body can adapt to all sorts of movements, loads, and positions.
Take the spine, for example. For years, we’ve been told to never round our backs during lifting. Cue the panic every time someone bends over to pick up a pencil. But here’s the thing: your spine is designed to move. It flexes, extends, and rotates. It’s supposed to do these things and take a considerable amount of load. And while it’s true that loading a rounded spine with heavy weights might not be the best idea for someone who’s never trained that way, it’s not inherently dangerous either. Look at the Jefferson curl. Also take a look at some of the best dead-lifters in the world....lots of rounded spines - and sometimes it is under a tremendous amount of load. You are not a delicate flower, but handling your body as if it were one could make you more susceptible to injuries.
Dr. Lehman often talks about the idea of “gradual exposure.” This is the concept that instead of avoiding certain movements, we should gradually expose our bodies to them, allowing them to adapt . Want to lift with a rounded back? Start light, build up slowly, and let your body get used to it. The same goes for any other movement that’s been demonized over the years.
Exercise Variability: The Spice of Life
Another reason there are no bad exercises is that variability is crucial for long-term health and performance. Doing the same movements over and over again isn’t just boring—it can also lead to overuse injuries. Furthermore, incorporating a wide range of exercises into your workout routine not only prevents monotony but also helps in targeting different muscle groups and movement patterns. This variety is essential for overall fitness and preventing plateaus in progress. By engaging in diverse exercises, you can challenge your body in new ways, promoting adaptation and growth.
Incorporating a variety of exercises, even those that might seem unconventional or risky, can actually make you more resilient. It challenges your body in different ways, ensuring that you’re strong and capable in multiple planes of motion, not just the ones that look good on Instagram .
I am a big advocate for this kind of variety. It is important to mixing things up and not getting too hung up on perfect form. As long as you’re moving well and progressively, variety can be your best friend.
NOTE: Perfect form is misleading because it implies there's one ideal way to move, which simply isn't true. Movement is highly individual, and the goal should be to find what works best for you rather than chasing an unattainable "perfect" form. The focus should be on effective, comfortable movement that suits you, not on fitting into a rigid, one-size-fits-all standard.
Smart Programming and Micro-Progressions
Smart programming is the backbone of effective training—it's not just about picking exercises, but about structuring them in a way that makes sense for your goals and your body. We're talking about getting the balance right between frequency, volume, intensity, and variety. Nail this, and you’re well on your way to staying injury-free while making solid progress.
Now, let’s talk micro-progressions—those small, deliberate steps forward that help your body adapt to new challenges safely. These aren’t just minor tweaks; they’re the key to building strength and resilience without overloading your system. Want to squat deep below parallel, try out a Jefferson curl, or do behind-the-neck presses? You can get there, but it’s about taking your time and progressing gradually. By using micro-progressions, you teach your body to handle these movements with good form, reducing the risk of injury and building confidence as you go.
The Mental Game: Breaking Free from Fear
Beyond the physical benefits, breaking free from the idea of “bad” exercises can be incredibly freeing mentally. When you’re no longer worried about doing something “wrong,” exercise becomes fun again. It becomes an exploration of what your body can do, rather than a rigid set of rules to follow. It's not just about reducing injury risk; it’s about enjoying movement, feeling confident, and empowering yourself to take control of your fitness journey .
The Bottom Line: No Bad Exercises, Just Bad Applications
So where does this leave us? Hopefully, with a sense of freedom. Freedom to explore different movements, to push your boundaries, and to not be shackled by fear. Remember, there are no bad exercises—just exercises that might not be right for you right now. Whether you’re a seasoned athlete, a weekend warrior, or someone just getting started, this is a mindset worth adopting. Listen to your body, seek out variety, and don't worry too much. Your body is more capable than you think. So go ahead, pick up that kettlebell, try that new squat variation, and see what happens. You might just surprise yourself.
Practical Tips for Safe and Effective Workouts
Start Slow: Begin with lighter weights and focus on mastering your form, especially if you’re new to an exercise. Gradually increase the weight as you gain confidence and proficiency in the movement.
Incorporate Variety: Mix up your workout routine by including different exercises and variations. This helps maintain a balanced routine and reduces the risk of overuse injuries.
Monitor Your Progress: Keep a workout journal to track your progress and note any pain or discomfort. This will help you identify patterns and make necessary adjustments to your training program.
Seek Professional Guidance: If you’re uncertain about your form or how to structure your workouts, consider working with a certified personal trainer. They can offer personalized advice and help you create a safe and effective training plan.
Listen to Your Body: Pay attention to how your body responds to different exercises. If something feels off or painful, don’t push through it. Modify the movement or take a break as needed.
Warm Up: Always start your workouts with a proper warm-up to prepare your body for exercise.
Stay Consistent: Consistency is key to making progress. Stick to your workout schedule, but also allow for rest and recovery to avoid burnout and injuries.
References
Meakins, A. (2019). The Nocebo Effect in Musculoskeletal Care: How Beliefs About Movements and Postures Can Influence Pain and Disability. British Journal of Sports Medicine, 53(22), 1399-1400. doi:10.1136/bjsports-2018-099672.
Meakins, A. (2021). Challenging the Status Quo in Physical Therapy: Debunking the Myths of ‘Good’ and ‘Bad’ Movements. Physiotherapy Theory and Practice. doi:10.1080/09593985.2021.1887486.
Lehman, G. (2018). Resilience Through Movement: Understanding the Adaptive Capacity of the Human Body. Journal of Bodywork and Movement Therapies, 22(2), 335-342. doi:10.1016/j.jbmt.2017.07.001.
Meakins, A., & Lehman, G. (2020). Context Is Everything: Why Exercise Prescription Should Be Tailored to the Individual. British Journal of Sports Medicine, 54(18), 1108-1109. doi:10.1136/bjsports-2020-102348.
O'Sullivan, P., Dankaerts, W., & Bursens, B. (2019). The Complexity of Clinical Reasoning in Musculoskeletal Pain Management: Implications for Practice. Manual Therapy, 43, 125-136. doi:10.1016/j.math.2018.07.013.
McGill, S. M. (2010). The Biomechanics of Low Back Injury: Implications for Professional and Amateur Athletes. Journal of Sports Sciences, 28(3), 303-311. doi:10.1080/02640410903425580.
Lehman, G., & McGill, S. (2014). Spinal Loading and the Role of Core Stabilization Exercises: Evidence from Biomechanical Studies. Journal of Strength and Conditioning Research, 28(3), 728-735. doi:10.1519/JSC.0b013e318295d40c.
Cook, G., Burton, L., & Hoogenboom, B. (2006). Pre-participation Screening: The Use of Fundamental Movements as an Assessment of Function—Part 1. North American Journal of Sports Physical Therapy, 1(2), 62-72.
Meakins, A. (2022). The Importance of Exercise Variability in Building Resilience and Reducing Injury Risk. Sports Medicine, 52(5), 1039-1045. doi:10.1007/s40279-021-01602-w.
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