ByLaith Cunneen is Managing Director of Peak Physio. Strength is only valuable if it carries over into daily life. True functional strength means being able to handle whatever life throws at you, including lifting, bending, carrying, and moving without injury. Squats and deadlifts are among the most effective ways to build that kind of resilience, yet many people avoid them. But should they?
Do You Really Need to Squat or Deadlift?
For athletes, the answer is almost certainly yes. Both exercises are cornerstones for building lower body strength and power, and these gains directly translate into improved jumping, sprinting, and overall performance. If you have athletic goals, squats and deadlifts deserve a place in your program.
For the average person, their importance may seem less obvious. Many of the same health benefits, such as stronger bones and improved body composition, can be achieved through simpler movements. However, there are still compelling reasons to include these lifts in your routine.
At some point, everyone needs to lift something from the ground, whether it’s a box, a toddler, or the shopping. Knowing how to move well when you lift is, in itself, a powerful injury-prevention tool. Practising these exercises helps develop strength, coordination and mobility, all of which can protect you in everyday life. This becomes even more important as we age since strength and mobility naturally decline over time.
Ultimately, when performed correctly, squats and deadlifts are safe and highly beneficial. If you’re willing to invest time in learning proper form, they can be an outstanding addition to your routine.
Photo by Li Sun
Understanding the Risks
The question of whether free weights are riskier than machine exercises has been debated for years. A recent study comparing the two found mixed evidence, though on balance it’s likely that squats and deadlifts do carry some additional risk. Importantly, the researchers suggested that factors such as experience, exercise familiarity, and training goals play a greater role in determining risk than the exercise itself.
This aligns with what we see clinically. Most squat or deadlift injuries occur due to one of three factors: lifting loads that are too heavy, using poor technique, or overtraining. A common risk group, for example, is those participating in high-intensity interval training, where higher weights, fatigue, and time pressure can lead to compromised form and excessive loading. So how can we incorporate these movements safely?
Tips for Introducing Squats and Deadlifts
If you’re new to these exercises, think of them as skills to master rather than repetitions to complete. Here are some simple guidelines to help you get started safely:
Start fresh, not fatigued. Perform squats and deadlifts early in your session while your focus and form are at their best.
Space your sessions. Begin with one or two days per week, then gradually increase to three or four if desired.
Forget the weight at first. Use a broomstick or dowel to practise your movement pattern before progressing to an unloaded barbell (typically 15–20 kg).
Master squats before deadlifts. Squats are an easier starting point and help build mobility and control that carries over into deadlifting.
Progress gradually. Once your technique feels solid, increase your weights slowly, ideally by no more than five to ten kilograms every few weeks.
Moderate loads are enough. Unless you’re training for a specific performance goal, moderate weights deliver nearly all of the benefits with far less risk.
Technique Essentials
Good technique is the key to safety and progress. The following movement tips can help you build a strong foundation.
Deadlifts
Setup: Stand with your feet hip-width apart and your toes slightly out. Position the bar over the middle of your foot. Grip the bar just outside your knees, lift your chest and gently brace your core.
Lift: Push through your heels while extending your hips and knees at the same time. Keep the bar close to your body and maintain a neutral spine throughout.
Lower: Hinge at your hips first. Once the bar passes your knees, bend your knees to continue lowering. Maintain control and keep your back neutral.
Photo by Victor Freitas
Common Issues and Fixes:
Back rounding? Lighten the load. You can also start with the bar raised slightly off the ground or use small heel lifts.
Bar drifting forward? Engage your lats and keep the bar close to your body. Try hinging a little more at the hips to prevent your knees from blocking the bar path.
Jerky start? Build tension before lifting by gently pulling on the bar. Think of it as “taking up the slack” before moving.
Squats
Setup: Stand with your feet shoulder-width apart and your toes slightly turned out. Brace your core lightly and lift your chest.
Descent: Start the lowering phase by moving your hips back as though you’re about to sit down. Bend through your hips and knees, keeping your knees tracking over your toes and your spine neutral. Lower until your thighs are parallel to the ground, or as far as your mobility allows without losing form.
Ascent: Push evenly through your heels and mid-foot as you rise, keeping your hips and chest moving together.
Common Issues and Fixes:
Heels lifting? Work on ankle mobility with stretches and self-mobilisation techniques. A small heel wedge can help in the short term.
Knees collapsing inward? Think “knees out” and keep them aligned over your third toe. A resistance band around your thighs can help cue the correct position.
Struggling for depth? Train hip and ankle mobility and practise unweighted squats while holding onto a support to build range and confidence.
The Takeaway
Squats and deadlifts are not dangerous when performed well. They reward consistency and respect for proper form. By focusing on good movement and gradual progression, you can build a stronger, more resilient body that is ready for whatever life brings your way.
As always, if you’re uncertain about your technique, work with a physiotherapist, exercise physiologist, or qualified trainer to observe your form. Small adjustments can make a big difference in both performance and long-term safety.
About the Author Laith Cunneen is Managing Director of Peak Physio, one of NSW’s leading providers of physiotherapy, performance, and rehabilitation services. He bridges research and practice, sharing evidence-based perspectives through media, public speaking, and workplace initiatives.
By Laith Cunneen is Managing Director of Peak Physio. Strength is only valuable if it carries over into daily life. True functional strength means being able to handle whatever life throws at you, including lifting, bending, carrying, and moving without injury. Squats and deadlifts are among the most effective ways to build that kind of resilience, yet many people avoid them. But should they?
Do You Really Need to Squat or Deadlift?
For athletes, the answer is almost certainly yes. Both exercises are cornerstones for building lower body strength and power, and these gains directly translate into improved jumping, sprinting, and overall performance. If you have athletic goals, squats and deadlifts deserve a place in your program.
For the average person, their importance may seem less obvious. Many of the same health benefits, such as stronger bones and improved body composition, can be achieved through simpler movements. However, there are still compelling reasons to include these lifts in your routine.
At some point, everyone needs to lift something from the ground, whether it’s a box, a toddler, or the shopping. Knowing how to move well when you lift is, in itself, a powerful injury-prevention tool. Practising these exercises helps develop strength, coordination and mobility, all of which can protect you in everyday life. This becomes even more important as we age since strength and mobility naturally decline over time.
Ultimately, when performed correctly, squats and deadlifts are safe and highly beneficial. If you’re willing to invest time in learning proper form, they can be an outstanding addition to your routine.
Understanding the Risks
The question of whether free weights are riskier than machine exercises has been debated for years. A recent study comparing the two found mixed evidence, though on balance it’s likely that squats and deadlifts do carry some additional risk. Importantly, the researchers suggested that factors such as experience, exercise familiarity, and training goals play a greater role in determining risk than the exercise itself.
This aligns with what we see clinically. Most squat or deadlift injuries occur due to one of three factors: lifting loads that are too heavy, using poor technique, or overtraining. A common risk group, for example, is those participating in high-intensity interval training, where higher weights, fatigue, and time pressure can lead to compromised form and excessive loading. So how can we incorporate these movements safely?
Tips for Introducing Squats and Deadlifts
If you’re new to these exercises, think of them as skills to master rather than repetitions to complete. Here are some simple guidelines to help you get started safely:
Technique Essentials
Good technique is the key to safety and progress. The following movement tips can help you build a strong foundation.
Deadlifts
Common Issues and Fixes:
Squats
Common Issues and Fixes:
The Takeaway
Squats and deadlifts are not dangerous when performed well. They reward consistency and respect for proper form. By focusing on good movement and gradual progression, you can build a stronger, more resilient body that is ready for whatever life brings your way.
As always, if you’re uncertain about your technique, work with a physiotherapist, exercise physiologist, or qualified trainer to observe your form. Small adjustments can make a big difference in both performance and long-term safety.
About the Author Laith Cunneen is Managing Director of Peak Physio, one of NSW’s leading providers of physiotherapy, performance, and rehabilitation services. He bridges research and practice, sharing evidence-based perspectives through media, public speaking, and workplace initiatives.
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