My daughter, who is at university, so knows everything, told me that I am wasting my time using only machines in the gym and the reason I’ve never had a “booty” is because I refuse to squat. I value my safety over doing exercises like that, so please help me with a sharp retort?
Mum, we hate to break it to you, but you don’t know squat! I hate to be drawn into the firepit that exists in a disagreement between a mother and a young woman at varsity, but here goes.
Let’s build the backdrop. The squat is widely referred to as the king of all exercises for its ability to build strong legs, the demand it places on a whole range of interlinked muscles in the upper and lower body, and its full-body metabolic effect. That last point is often the reason I need to psyche myself up before a squat session, and it is also the reason I, too, have been found guilty of finding excuses to evade “leg day”.
But that’s because I squat incredibly heavy (for me). I am personally grappling with whether there is still value in doing this, thinking about my long-term joint health and mental wellbeing. I exaggerate, but the point is: squats are highly effective exercises and they don’t need to be performed under loads heavy enough to fold most people in half. It is absolutely not necessary, and can be performed at more moderate weights while still enjoying the exercise’s many benefits.
The squat is a phenomenal exercise precisely because it builds functional strength and, when performed properly, it works wonders for mobility and stability. When squatting, you use your glutes (one point for your daughter), all your leg muscles, lower back, core and stabilisers in your upper body. Because it is so taxing, it not only builds muscle and strength, it is brilliant at contributing towards fat loss through its full-body metabolic effect.
You’re probably thinking, “Well, if it is the king of exercises, it’s not for me”. The whole gym culture that was formed through the dark ages of the 20th century was skewed in favour of masculinity. Thankfully, in most circles, that has changed.
Let’s look at your other point. You value safety. Two of my three biggest injuries in my training life occurred while using machines. The first was a shoulder that went in a very restrictive lateral raise machine, the second an incredibly painful “pop” that occurred in a leg-press machine — not because I was going heavy but because I went too deep. The third injury was the result of hamstrings that were just too tight, and sloppy form on the other contender for king of all exercises, the dead lift. This injury was 100% my fault.
Machines have evolved into masterpieces of engineering. Many are no longer restrictive, and they don’t force you into incorrect and uncomfortable ranges of motion. However, even then, it is not entirely functional. Would I use them? Absolutely. Modern machines really are able to provide good resistance across the body in a way that doesn’t hurt you, but helps you to build muscle and strength.
But I’d use them as an addition, something extra. This is because I value functionality and training that enhances my functional ability. Also, because I am 100% subscribed to the cult of free weight, body weight and functional training. An interesting subsect of this cult includes sports scientists, biokineticists and progressive personal trainers. #Justsaying
However, does this mean anyone should walk up and start squatting or doing pull-ups? Absolutely not. This is where free-weight exercises earned their unfair reputation of being dangerous, such as squats hurting knees and dead lifts damaging the back.
Similarly, not all bodies can, or should, do all exercises. We are all unique with different imbalances and mobility challenges. This is why working with a qualified biokineticist or experienced trainer is non-negotiable. Even if you decide to “go alone” after spending many months or years under the watchful eye of a professional, you need to practise good form every single session. Bad habits are easier to learn than good ones.
Perhaps a good retort to your daughter is: make sure you get expert advice on how to perform squats properly and work with a qualified trainer who will ensure you are not squatting to the extent that you are neglecting other movement patterns.
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