If you’re an active adult who values fitness and staying in peak condition, you’ve probably encountered the occasional advice on “must-do” exercises. But, as our bodies and needs evolve, certain exercises may no longer serve us as well as they once did, or they may come with risks that outweigh their benefits. At Cohen Health and Performance, we’re committed to helping clients in Bethesda and McLean stay active and injury-free with exercise choices that prioritize safety and effectiveness.
Recently, I was chatting with a former colleague about the early mornings we used to spend training professional athletes. Back then, our routines were packed with intense, high-demand exercises designed to build serious strength and endurance. But over the years, I’ve fine-tuned my approach and adjusted my own workouts, replacing some exercises with alternatives that are safer and yield excellent results—especially for those of us who aren’t competing professionally but still want to stay strong and healthy.
Here are two exercises I no longer include in my routine, along with the safer, more efficient alternatives I recommend to clients who want to build strength and minimize injury risk.
1. Moving Beyond the Plank: Core Stability Without the Strain
Planks are a classic core exercise and have become wildly popular for strengthening the abdominals and shoulders. However, planks aren’t always ideal for everyone. Holding a plank for extended periods or performing them without perfect form can put excessive strain on the lower back, which is especially risky if you have existing back issues or aren’t engaging the right muscles.
Instead of traditional planks, I now recommend bear variations, like the bear crawl or bear plank. Bear variations are dynamic and can be modified to target core stability and strength without placing undue stress on the lower back. The bear plank, for example, involves holding a position on all fours with knees hovering just above the ground. This position naturally activates your core muscles while keeping the spine in a better position, significantly reducing the risk of back strain.
For active adults in Bethesda looking to maintain core stability and train safely, bear variations are a great choice. They challenge the core in a more effective way, promoting good posture and balance—skills that are essential not only in the gym but in everyday activities.
2. Replacing the Barbell Back Squat: Safer Alternatives for Building Lower Body Strength
Another staple of strength training is the barbell back squat, an effective exercise for building lower body strength and muscle mass. However, barbell back squats lots of mobility and solid form to avoid injury, especially to the lower back. For many people, this level of mobility and movement competency isn’t practical without extensive preparation, and the risks may outweigh the benefits.
Safer alternatives like goblet squats and safety bar squats offer the same benefits with less risk. Goblet squats, which involve holding a weight in front of your chest, are accessible for most people and help engage the core, which can further protect the lower back. Safety bar squats, which use a specially designed bar to keep weight distributed more comfortably, allow for better form and greater ease in maintaining an upright posture. Both exercises are fantastic for strengthening the legs, glutes, and core while minimizing the risk of injury associated with traditional back squats.
For active adults focused on maintaining mobility and avoiding injury, these squat alternatives offer a way to build lower body strength without the complexity and potential drawbacks of a barbell squat. If you’re working with a physical therapist in Bethesda, they may even recommend these variations as a part of your strength-building routine, especially if you’re managing previous injuries or aiming to improve overall stability and function.
The Power of Purposeful Exercise Selection
When designing a workout program, one of the most important questions to ask is: What is the goal of this exercise? For most active adults, the goal is to build strength, look good, and avoid injury—keeping you strong and capable for years to come. At Cohen Health and Performance, we focus on exercises that provide maximum results with minimum risk. By selecting exercises that target the right muscles without overloading the joints, we create workouts that help you achieve your goals safely and sustainably.
Our philosophy is simple: every exercise in your program should have a clear purpose, whether it’s improving strength, boosting flexibility, or enhancing functional movement. This approach guides all the programs we create, from personal training sessions to physical therapy in Bethesda and McLean, helping clients stay active and reduce the likelihood of injury.
Build a Safe, Effective Training Program with Physical Therapy in Bethesda and McLean
If you’re an active adult looking to refine your workout routine, avoid injury, or just get a professional’s perspective on your training, we’re here to help. Our team of physical therapists and exercise specialists in Bethesda and McLean have the expertise to create a program that’s tailored to your goals and abilities, using exercise strategies designed to keep you moving, strong, and injury-free.
Questions about how to build a safe, effective training program? Contact us today at Cohen Health and Performance to schedule an appointment. Together, we’ll design a plan that fits your lifestyle and keeps you active, healthy, and ready for whatever physical challenges come your way.
