I often find the principles of exercise to be allegories for life. Today, I consider the squat.
The squat is one of what I consider the “basic five” exercises (i.e., squat, deadlift, bench, row, and overhead press). It is arguably the single-most effective exercise for total-body strength. It is an excellent representation of the opportunities of life.
Anyone who has squatted any significant weight knows that it is a hard exercise. It is especially challenging to perform well—i.e., correctly. It requires concentration and practice. It also requires an element of self-efficacy (trust in one’s own ability).
When squatting heavy (is there any other way??), it is important to maintain a stable core and contract the involved muscles in the correct sequence and appropriate levels of force. It is especially important to trust that when you drop into the bottom (of the squat) you will be able to return safely to the standing position. It is often this fear of “getting stuck” that leads exercisers to avoid squatting a full range of motion. As well, exercisers continue to add (a perception) of load all the while shortening the range of motion—the result of which is a lack of actual progress (i.e., true strength gain and muscle hypertrophy) and, invariably, to injury.
In life, growth requires proper overload—just like squatting. It requires facing increasingly difficult challenges. It requires checking the ego at the door, doing as well as one is capable, and doing it better (and under greater overload—i.e., progression) the next time.
If we never getting “stuck at the bottom of the squat”, we never progress as far as we are capable. If we do “partial squats” with heavy weights we are fooling ourselves into thinking we are challenged and living a productive life.
I think also of the folks who like to post their squats on social media using numerous bumper plates to give the perception of lifting more. (There are the wide bumper plates that look heavier than the standard 45# plate, and there are the lighter Olympic plates that have the same diameter of the 45# plate but may be as small as 10#.) These are the folks who want to be perceived as successes without putting in the effort.
In performing the squat, one needs strong internal support—a strong core, good bracing technique, upper body strength to support the bar, etc. In life, we might call this an internal locus of control. When the weights (or the challenges in life) approach maximal, we may need to depend on greater external support. One may use a weight belt or require spotters. It is wise to also have safety bars to prevent us from getting trapped under the weight. I life, this may include the support of family and friends, a faith in a Higher Power, community, mental health care and practices, etc. In other words, one should not bear the heavy burdens alone.
Approach life like performing the squat. Experience it deeply and passionately. Pursue growth and welcome challenges as the opportunity to grow. Seek a trustworthy support system. Have the confidence that when you hit the full depth you can explode out of the bottom and complete the repetition.
Be your best today; be better tomorrow.
Carpe momento!