VGA Wellness

I’ve been in the fitness world long enough to see plenty of interesting training styles come and go. From the latest “fitness challenge” or “8-minute Abs”, there’s always a new workout promising better results. But the one thing that’s consistently overlooked, especially among the active adults, is smart exercise selection, particularly when it comes to weight training and cardio exercise.

Compared to a decade ago, today’s gym-goers are generally more informed. Social media, fitness apps, and online coaching have made training knowledge more accessible to everyone. And despite all that, many still miss the mark by ignoring current research and clinging to whatever workout is trending on social media. That’s especially true when it comes to choosing the correct exercises for their goals, experience, and movement capabilities.

Let’s take the barbell squat as an example. It doesn’t matter if you perform in front or back position, it’s a staple movement and needs to be incorporated in most training regiments.

Unfortunately, I’ve seen a lot of people perform it with poor mechanics: knees caving in, lack of depth, rounded backs, or hips shooting up before the chest. These are all signs that the body isn’t ready for that version of the squat. And yet, instead of adjusting the movement or choosing a more appropriate variation, people often just power through or ignore it completely.

Here’s the truth- squats are important, but not everyone needs to squat with a barbell on their back. In fact, for many, it’s not the best option.

There are tons of variations—goblet squats, split squats, box squats, which can build strength and improve movement patterns without the added stress or risk for injury.

The key is knowing what works for your body.

Before loading a barbell, individuals should take time to evaluate how they move in a basic body weight squat. An overhead squat assessment is a great tool to spot limitations and compensations (see image below). From there, you can build a plan around exercises that reinforce good movements like leading with the chest, maintaining a neutral spine, and keeping the knees tracking properly.

Working with a personal trainer or coach is helpful with assessments. However, having a trainer or coach is not always feasible and you may have to rely on what tools are available. Your cell phone can provide you with the feedback needed. Record yourself performing the overhead squat assessment and review. Ask yourself, “Does this look right and what do I need to correct?”

If you are not moving correctly, sometimes that will mean regressing the movement. Some individuals hate the idea of adjusting and it shouldn’t be looked at as a step back; it’s a smarter step forward.

Proper regression helps train your neuromuscular system to recruit the right muscles at the right time, setting you up for long-term strength gains and injury prevention.

Here’s a quick tip: if your knees tend to collapse inward during a squat, try thinking about “spreading the floor” with your feet. It’s a small cue, but it can lead to a big improvement in how you move under the load.

In the end, the goal isn’t to copy what everyone else is doing at the gym. It’s about understanding your body, choosing exercises that work for you, and training with intention.

When you focus on movement quality over flashy routines, you’ll get stronger, stay safer, and make better progress.

Live well.

Vincent A.