Updated: Oct 10
Many people comment that they are fearful of deadlifting or squatting, as they are worried, they will hurt or even 'break’ their back or their knees.
What many of us don't realise is that we actually need to complete a squat or deadlift multiple times a day in our everyday life.
For instance, if we are trying to pick up a bag from the floor, how do we do it? Often, we bend our back, reach down and then straighten on the way up. Well, that’s a deadlift right there!
And how do we get up and down from the toilet, couch, chair, and our bed? We use a squatting action to do these tasks
We need to be able to complete these movements every day, so why not train them to help improve our daily lives/
The research consistently supports that doing these movements and exercises is beneficial for our backs and knees and general ability to do activities of daily lift. In fact, doing them reduces your mortality and morbidity.
Granted, some people may not be ready to do a barbell deadlift or squat, but there are many ways to take this back to its simplest and lightest form, to start and gradually work up to heavier loads.
We don’t need to fear movement, we should embrace it and learn to improve.
A physiotherapist can help you overcome a fear of movement or certain activities by creating an individualised progressive program, based upon your current levels and abilities. This will improve your ability to undertake these movements/activities so that they are no longer a barrier to your daily life.
Kraschnewski, J. L., Sciamanna, C. N., Poger, J. M., Rovniak, L. S., Lehman, E. B., Cooper, A. B., ... & Ciccolo, J. T. (2016). Is strength training associated with mortality benefits? A 15 year cohort study of US older adults. Preventive medicine, 87, 121-127.
Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: position statement from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 33(8).