What’s up Warriors? As an exercise physiologist and personal trainer I am constantly fielding questions about how much. Clients and students want to know the benchmarks that will make their program successful. But in focusing on how much, the critically important idea of quality is overlooked.
In part, this focus on quantity is the fault of us in the exercise field. We express programs in these terms. How many sets and/or reps. How much weight. How many miles. Of course, this serves the purpose of giving trainers and clients objective measurements of progress. And having these is important. How else does one know if they are moving towards their goal?
But just as with nutrition focusing on number of calories or amounts of micronutrients to describe the relative merits of foods, emphasizing quantity is myopic. A carrot is more than just fiber and beta carotene. There are differences in preference (cooked vs raw), consumption frequency, tolerance (allergies, IBS, etc.), and accompaniments (meal or snack, with a dip and what type). All of these change the way our body responds to the carrot.
The same is true for exercise and programs. Squats are more than just a focus on quadricep and glute strength. Just as with the carrot, there are many different options available even given the same goal. And just as with the carrot, the specifics determine how the body responds. In other words, quality matters just as much as quantity.
Of course, if you are looking to gain lower body strength and mobility for any reason, squats are going to be part of your program. But traditional back squats may not be the best choice for you. And if you attempt an exercise for quantity and to check a box, you may not get what you want out of it.
Obviously, there are injury concerns when it comes to any exercise. Trainers are often encouraged (both directly and indirectly) to prescribe difficult exercises and programs. However, these are often counterproductive for most clients. Many aren’t able to complete these with the quality of movement necessary to maintain healthy muscles and joints. This leads directly to injury.
Additionally, many clients don’t feel comfortable enough with their body to maintain quality of movement. This leads to a client masking discomfort because they are embarrassed to request a modification. Those are “bad” and for the weak. Or so we are conditioned to believe. And clients certainly don’t want to be shamed for not being able to hit quantity markers. Shame and embarrassment only lead to attrition.
In keeping with the squat exercise, here are two examples to illustrate my point. If you are looking to gain lower body strength and mobility to combat aging, throwing a loaded bar across your back and expecting your body will be able to handle the additional force with proper form and mechanics is an exercise in futility (pun intended). If what you are looking to be able to do is relieve back pain, stand from sitting, and walk up the stairs without difficulty, then you want to practice the simplest version (body weight squats) before complicating the movement pattern or loading the exercise.
If you are looking to gain lower body strength and mobility to aid in sport movement, the type of squats you choose will depend on where you are in your training cycle. If you are immediately pre-season, you might be looking to enhance power generation. So you might choose squat jumps as the explosive motion trains the metabolic and physiological pathways in the muscle properly. And you don’t want to load squat jumps with a bar on your back. Doesn’t end well.
Now, if you are in the base strength phase of training, loaded back squats may be exactly what the exercise physiologist calls for. Or maybe not; if detrimental movement patterns need to be addressed or if injury rehab needs to be prioritized, you’ll still want a simpler version. Goblet squats, front squats, and Smith machine assisted squats might all be appropriate here.
The point of all my ramblings about squats is simply this: quantity numbers (i.e. sets, reps, weight lifted, miles run, pace) tell your body which metabolic and physiological systems to call on. In other words, quantity defines WHAT you are training. Running six miles at a comfortable pace trains the cardiovascular system in a much different way (endurance and fat burning metabolic pathways) than sprint repeats (speed, power, and lactic acid buffering pathways). Even though both involve running.
Quality, though, paying attention to movement patterns, discomfort in the body, injury prevention measures, and the ability to complete exercises with control and proper mechanics defines HOW WELL your training works. First, because you can make progress with any form of an exercise, but you can stall or even move backwards if quality of movement is not maintained. Secondly, and more importantly, paying attention to quality has a tendency to create a place for consistency.
You are more likely to stick with exercises that don’t cause you pain or discomfort (physical or emotional). And as I love to say around here, consistency is where all progress happens. So as you are looking towards your next goal, plan for intensity and volume, yes; but don’t forget to keep an eye on quality, too.
Until next time, be well friends.
