Barbell exercises are not necessary to get fit – here’s what you can do instead

if Strong is the new sexyIt’s no wonder more people want to start lifting weights than ever before. Instagram hashtags like “Nuba(Fitness Inspiration) and #Sport club It contains millions of posts, usually from lean muscles, inspirational quotes and exercise tips.

While weight training can be a great way to lose weight and build muscle, it can be confusing and so intimidating Knowing where to start – especially when there are so many contradictory fitness tips available online. Another problem is that most of the fitness tips you find on the Internet will tell you that there are certain “must do” exercises that you need to include in your fitness regimen – otherwise you won’t notice progress.

Often these are weightlifting exercises, such as barbell squats (balancing a barbell in the upper back while lowering the hips to about 90 degrees before pushing it back), deadlifts (lifting the barbell off the floor to hip level) or hip thrusts (resting) ) Upper back on a bench or flat object and use your hips to push the barbell up.)

But are these exercises really necessary? Well, the answer is more accurate than just yes or no.

While barbell exercises allow you to load heavy weights, they require you to perform very specific movement patterns. Whether it’s upper body exercises like bench press (lying on a bench and pushing the barbell skyward), overhead press (standing or kneeling and pushing the barbell from chest level to the top of the head), or lower body exercises like squats or push-ups Deadly, iron exercises Binary exercises Meaning that two ends are working together at the same time to lift the weight.

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But barbell exercises may not actually work for everyone. Due to the nature of the barbell, this means that a person’s individual anatomy may actually make these movements uncomfortable depending on a number of different factors, such as limb lengths or past injuries. This means that barbell movements can put some people at greater risk of injury if performed incorrectly.

For example, people with long legs may find Barbell squat more challenging Because of the extra range of motion needed to move the barbell. It may also cause muscular imbalances (which can alter normal movement patterns and range of motion) Shoulder pain or even injury During overhead presses or bench presses using an iron bar.

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Dumbbells and kettlebells (small, hand-held weights) can be more forgiving, especially for upper body push-ups — such as the overhead pushup — and single-leg exercises. This is because dumbbells and bells are often unilateral exercises, which means that each limb moves independently to perform the exercise. This means that we can exercise tuning To move in ways that reflect our unique anatomy.

While there is still much debate in the scientific community about whether duo or unilateral exercises are better, some evidence suggests that the unique method of unilateral exercises that employs muscles during exercise can actually help us. Lift more weight at the long term. This may be because Bilateral deficita phenomenon in which the force produced when two ends are used simultaneously is less than the combined force produced when they are used independently.

But while unilateral exercise is a great method Building balance and strengthBinary exercises are still useful if you have a short time. They can also be modified to make them safer and more comfortable – such as using a trap bar (a large hex iron rod you go into) for deadlifts, as this puts less load on the lower back and may be particularly useful for people with back problems or longer legs.

A young woman performs a deadlift for a trap bar with her male trainer at her side.
Trap rods do not put much load on the lower back.
Agan Allen/Shutterstock

If your goals are Build muscle and strengthenThe most important thing you need to do is put the muscles under the load (weight) and do more gradually over time. This can take the form of lifting heavy weights, increasing the number of sets and repetitions performed or adjusting rest times to do more work in less time. This is known as ‘gradual overload’.

But gradual overloading can be done with any weightlifting exercise—not just weightlifting exercises. If we can remove our association with a particular exercise and view them as mere tools to get a job done, this opens up new possibilities to make the exercise more varied, customized and perhaps even more enjoyable – which may also mean that we are more likely hang on to The long-term.

Any exercise that you enjoy and do consistently is arguably the best form of exercise for you. Consistency, not the exercises we do, is the most important factor in achieving long term benefits from exercise.

Weight training has many benefits – such as helping us lose weight and build muscle. It can even reduce symptoms of chronic conditions such as Heart disease and diabetesAnd Low risk of death 15% of all causes. So it’s important to remember that you can achieve these benefits with any weight-based exercise – whether or not you use iron.