Why Squats, Deadlifts, and Lunges are for Everyone, Not Just Weightlifters

On a daily basis, I see patients who believe they got injured because they did the “wrong exercise.”  This is a common misconception that specific movements or exercises are likely to set you up for injury.  The truth is that movements or exercises aren’t inherently bad. It’s all about what you’ve built your body up to be able to tolerate. 

Unfortunately, a lot of this misconception comes from false information in the medical field based largely on old beliefs. As a PT I have seen many referrals from physicians saying “no squatting” or “no lunging.” When these patients are asked why their physician said that they typically say they were told it puts too much stress on their knees, or they’ll wear out their joints.  This reasoning is inaccurate and there is a lot of research to refute those claims. 

Many people have the belief that squats and deadlifts are for weightlifters only, or athletes only. This isn’t true, squats and deadlifts are for everyone.  They are both functional movements that serve as a great strength builder and can help you tolerate more activity during your daily life.  

If you want to get out of a chair easily when you’re older, squats are for you.  If you want to be able to pick up your kids or grandchildren from the floor, deadlifts are for you.  If you want to be able to get up from the floor if you fall, lunges are for you.

Now you may be thinking something along the lines of “I have a bad back, so how will I deadlift?” Or, “my knees hurt, so how will I squat and lunge?” There are always ways you can modify the exercise to help strengthen your body without causing pain.  For example, maybe a sumo deadlift or an elevated deadlift can help you work through an episode of back pain.  Maybe a Spanish squat can help relieve some knee pain while squatting.  

We need to change the narrative around activity and injury.  Instead of avoiding activities and gradually becoming weaker and weaker, ask how you can better prepare yourself to do what you want to do, whether that is in the gym, on the field, or even just around the house. If you are being told by a physician that you shouldn’t lift more than 10 lbs, or to avoid squatting or kneeling, ask them what you can do to prepare yourself to return to that activity.  If your healthcare provider isn’t able to work with you to set a plan to progress towards those goals, unfortunately they may be basing their decision on old beliefs or aren’t sure of how to best guide you.  

There is an overwhelming amount of evidence pointing towards the benefits of these strengthening exercises on improving your health and long term function.  If you have goals of moving more, lifting more, having less pain, and being able to play with your kids/grandkids, squats, deadlifts, and lunges are for you.