Good vs bad exercise
It's Not About “Good” or “Bad” — It’s About Preparedness.
Let’s set the record straight:
There’s no such thing as a “bad” exercise.
There are only movements you might not be ready for — or that don’t currently align with your goals or you don't enjoy!
You’ve probably heard things like:
“Deadlifts are bad for your back”
“Knees shouldn’t go past your toes”
“Don’t squat below parallel”
These are outdated ideas. The truth?
Your body is incredibly resilient, adaptable, and designed to move in a variety of ways — when it’s appropriately loaded.
Load vs. Capacity: The Real Equation
It’s not the movement that causes pain or injury.
It’s when the load (demand) exceeds your current capacity (what you can tolerate).
🔁 Think of it like this:
Imagine walking barefoot on gravel.
If you’ve done it before and built up a callus, it’s uncomfortable, but manageable.
If it’s your first time — no callus — you might walk away with a blister.
Same environment. Different outcomes.
The difference? Preparation.
The Callus vs. Blister Analogy
This applies directly to training and rehab.
Introduce a movement too soon, too fast, or too often — you get a blister (pain, strain, flare-up).
Build up slowly over time — you develop a callus (resilience, tolerance, strength).
Progressive overload matters. Rest matters. Load management matters.Different tissues in the body respond to different types of load over time:
That’s why two people can do the same exercise — and one thrives while the other flares up.
It’s not the exercise...
It’s the fit between load and capacity — and how well you’re managing that equation.
So... What Should You Do?
✅ Match the movement to your current ability
✅ Progress slowly and consistently
✅ Align your training with your goals, not just what’s trendy
✅ Respect your current tissue capacity — and train to expand it
✅ Work with someone who tailors movement to your needs (👋 that’s where we come in)
There’s no one-size-fits-all “right” way to move.
But there’s always a right starting point — and a smart way to build up from there.
If you’ve been told an exercise is “bad” or off-limits — let’s reframe that.
We’ll help you meet your body where it’s at, build resilience, and get you doing the things you love — pain-free.
