I’ve been lifting weights now for almost two decades.

And in that time, my routine has changed quite a bit.

But one of the biggest shifts has been quite recent, and it probably too me far longer to get here than it should have.

The truth is, for years I pushed through exercises I didn’t really enjoy, picked up niggles I didn’t need, and missed sessions I could have shown up for.

All because I believed certain exercises were non-negotiable.

I’m talking exercises like squats, deadlifts, and even bench press.

Yep, even the so-called “king” of all exercises…

Only in the last 6–12 months have I finally given myself permission to leave these exercises out of my routine.

And turns out this has been more freeing than I expected.

So this week I thought I’d share why I made that change, and why I think similar thinking could make a real difference to your own training.

So first things first…

I am NOT saying you shouldn’t do squats or deadlifts.

In fact, I don’t believe there are ANY essential exercises in the gym.

But the reality is, thinking otherwise can put people off resistance training altogether—especially when someone has limitations that mean they can’t do certain exercises safely, or they just don’t like doing them.

For me, my training priorities have shifted over the last few years, which has made me think more carefully about what I do in the gym.

So here’s why I’ve stopped doing these exercises (for now), and what I do instead.

When the juice isn’t worth the squeeze

For me, the main reason I now rarely do these exercises is simple:

Risk versus reward.

There’s no doubt squats or deadlifts can be a great way to improve your strength.

But they can also be more risky than other exercises, for a few reasons.

First, these exercises are complex and highly technical. And they load not just the lower-body, but the upper body and spine as well. That means there is less room for improper technique, especially when lifting heavier loads and when under fatigue.

And second, these exercises are particularly susceptible to “ego lifting”. That means there is a tendency for most people to lift heavier than their current capacity or technical ability allows, which may further increase risk.

Now, I consider my technique in these exercises fairly solid.

But there’s been plenty of times over the years where a set of squats or deadlifts gave me a niggle that disrupted my training for weeks.

And looking back, those setbacks added up through missed sessions, lost momentum, and ultimately slower progress.

All because of persisting with exercises I felt I HAD to do.

So there’s a good case for me not doing them often, and I think an equally good case for you to ask the same question about your own routine.

Especially when we consider what we know about how strength actually works.

Strength is specific, which is actually good news

The data on this is pretty clear.

You can get strong doing a variety of exercises or types of resistance training.

Now it’s absolutely true strength is very task-specific.

Meaning in the gym, you’ll get strongest in the particular exercises you practice often, but you’ll also get strong in similar movements (just not as much).

And the more similar the movement, the more “transfer” of strength occurs.

So if you do squats or deadlifts, you’ll improve your strength in squats or deadlifts the most.

The question is, do you care about being strong in squats or deadlifts?

If you’re a powerlifter then yes, you absolutely do, because that’s the aim of the game.

But most people (me included) probably just want to be strong enough to perform better in daily life.

And if that’s the real goal, it opens up a lot more options than most people realise…

Including not doing free weights altogether.

You don’t need a barbell to get stronger

People gravitate to exercises like squats or deadlifts for many reasons.

A big one is they believe the strength gains from free weights transfer better to real-world activities (some might say they are more “functional”…but that’s a story for another day).

But we know many different types of resistance training can build strength, including machines, resistance bands, even bodyweight training.

And if the training task mimics the real-world task, likes rising from a chair or climbing stairs, the transfer will likely be just as good.

Don’t get me wrong—this doesn’t mean building a base of general strength isn’t important.

If you’re generally active, you already get plenty of practice in daily activities. So when you combine that with being generally strong in the relevant muscle groups, you’re in pretty good shape for functioning better day-to-day.

The reality is for strength, whether you use a barbell or machine matters far less than most people think…

What actually matters is that you’re doing something you can stick to consistently without getting hurt.

So if strength can be built in many different ways, what does that actually look like in practice?

What I do now instead

My routine is focused on building muscle and function in an efficient way.

That’s why I prioritise multi-joint exercises in the upper and lower body, using a variety of movement patterns like pushing, pulling, squat, and hinge.

You’ll notice I used the word “squat” there. That means squat-like movements, and because I don’t really care about having the biggest 1-RM squat, I choose alternatives that still fit the bill (like leg press or hack squat).

I’ll also add in single-leg lower-body movements to train the hip stabilisers and keep things interesting, like Bulgarian split squats or lunges.

Now this isn’t a dramatic overhaul, but I’m just choosing variations that carry less risk for me personally, without sacrificing the results I’m after.

And probably most importantly, I’m choosing exercises I actually enjoy.

Because after all, enjoyment drives consistency, and consistency drives everything else.

Playing the long game

My training priorities have shifted over the years.

In my early twenties, I was much more concerned about how big my squat or deadlift was, and how much muscle I could build.

Now I’m far more interested in staying strong enough in the movements that matter to me.

Because my goal is simply to keep doing the things I love for as long as possible.

And to achieve that, I’ve realised I need to stay consistent and stay injury free. Those two things matter more than any individual exercise.

So if there are exercises in your routine that you dread, that keep setting you back, or you only do because you feel you have to, it might be worth asking whether they’re actually necessary.

Because in reality, you have way more freedom than you think.

Once again, thanks for being here!

Until next week,

Jackson

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.