Long term effects of squatting and deadlifting.

Performing heavy compound movements like the squat and deadlift are actually vital to increase quality of life as you age.

However, it’s important to understand a few concepts to ensure they do their job properly.

#1 APPROPRIATE TRAINING VOLUME

You’ll only run into problems if all you do are heavy squats and deadlifts.

It isn’t the lifts themselves that hurt longevity - it’s a poorly thought out training plan.

We should have different training blocks throughout the year and the heavy work (for strength) should be programmed in either progressively or periodically.

What this means is you should work up to the heavy compound movements and only for a short period of time (no more than 3 months in a row)

#2 PRIORITISE TECHNIQUE

If you’re going to do something - might as well do it right.

Working on technique is just as important as lifting heavy weights. Even when you hit certain numbers, you’ll still need to scale back and work on weaknesses before setting your next PB.

So train with a long term view. Focus on weaknesses because progress is never linear.

#3 PRIORITISE RECOVERY

You should put as much effort into your recovery as you do with your training.

If you lift heavy all the time with no periodisation in your program, your body will not have enough time to recover. This makes it more susceptible to injuries.

So prioritise rest days and sleep. Your body will thank you.

#4 AUTO-REGULATION

This is about listening to your body.

Heavy squats and deadlifts take a massive toll on the central nervous system.

Fatigue can set in during your sets so be sensible and ask whether the last few reps can be performed with proper technique.

Remember that technique inevitably breaks down when you’re tired and this is a common cause of injuries.

Challenging the body with heavy loads produces stronger muscles, bone density and all the connective tissues surrounding it.

The result is a robust and resilient body that will serve you well in the long-term.