In the pursuit of fitness, it’s essential to choose exercises that help you achieve your goals and protect your long-term health. While many exercises are beneficial, some can pose risks, particularly for women, due to anatomical differences, hormonal fluctuations, and unique physiological needs. Let’s delve into the top 10 exercises women should approach with caution and safer alternatives to help maintain overall well-being.

Deep Squats with Heavy Weights

Why to Avoid

Deep squats, particularly when performed with heavy weights, are a popular exercise for building lower body strength, especially in the glutes, quads, and hamstrings. However, this exercise can be risky, especially for women, due to anatomical and biomechanical factors that make them more susceptible to injury.

Excessive Strain on the Knees: When performing deep squats with heavy weights, the knee joint undergoes significant stress, particularly at the bottom of the squat where the knee is deeply flexed. This position increases the load on the anterior cruciate ligament (ACL) and menisci, structures within the knee that are crucial for stability. Women are generally at a higher risk for ACL injuries due to a combination of factors, including a wider pelvis that alters the angle at which the femur meets the tibia (known as the Q-angle), as well as potential hormonal influences that affect ligament laxity. The deep squat position can exacerbate these risks, leading to a higher likelihood of knee ligament injuries.

Lower Back Concerns: The lumbar spine (lower back) is also vulnerable during deep squats, especially when heavy weights are involved. If the core muscles are not adequately engaged, or if there is any rounding of the lower back (lumbar flexion) during the squat, the intervertebral discs can be compressed unevenly. This can increase the risk of disc herniation or exacerbate existing lower back conditions, such as lumbar strain or sciatica. Women, who may have less core strength relative to men, might find it more challenging to maintain proper spinal alignment under heavy loads, further increasing the risk of injury.

Impact of Hip Alignment and Pelvic Structure: The wider pelvis in women can also affect hip alignment during deep squats. This anatomical difference can lead to increased stress on the hip joints and the sacroiliac joint, potentially causing pain or injury, especially if the exercise is performed with improper form or excessive weight. Additionally, hormonal changes throughout the menstrual cycle can affect joint stability, making women more vulnerable to injuries during certain times.

Potential for Overloading the Spine: The heavyweights used in deep squats can place a substantial load on the spine, particularly if the barbell is positioned on the upper back (as in a back squat). This loading can compress the vertebrae and strain the supporting muscles and ligaments. For women with pre-existing back issues or those who lack sufficient core strength to stabilize the spine under load, this exercise can exacerbate back pain or lead to new injuries.

Safer Alternative

To reduce the risk of injury while still effectively engaging the lower body muscles, women can opt for safer squat variations that place less stress on the knees and lower back.

Partial Squats: Partial squats involve lowering the body to a point where the thighs are parallel to the floor, rather than going into a deep squat position. This reduces the range of motion and, consequently, the stress placed on the knees and lower back. Partial squats still target the quads, hamstrings, and glutes but with less risk of injury, making them a safer alternative for women, especially those with a history of knee or back problems.

Bodyweight Squats: Bodyweight squats eliminate the need for external weights, reducing the overall load on the joints and spine. This exercise still engages the same muscle groups but with a significantly lower risk of injury. Bodyweight squats can be performed with a focus on perfecting form, ensuring that the knees track over the toes, the back remains straight, and the core is engaged throughout the movement. For women who are new to squatting or recovering from an injury, bodyweight squats are an excellent way to build strength and stability without the risks associated with heavy weights.

Goblet Squats: For those who want to add some resistance without the risks of heavy barbell squats, goblet squats are a great option. Holding a dumbbell or kettlebell close to the chest, the weight is centred, which helps maintain an upright posture and reduces the load on the spine. Goblet squats allow for a controlled descent and can be done with moderate weights, focusing on muscle engagement rather than lifting maximum loads.

Use of Lighter Weights with Higher Repetitions: Another strategy to reduce injury risk is to use lighter weights combined with higher repetitions. This approach helps build muscular endurance and strength without placing excessive strain on the joints and spine. It also allows for better control of the movement, reducing the likelihood of form breakdown, which is a common cause of injury.

Deep squats with heavy weights, while effective for building lower body strength, can pose significant risks to the knees, lower back, and hips, particularly for women. By opting for safer alternatives such as partial squats, bodyweight squats, or using lighter weights with higher repetitions, women can protect their health while still achieving their fitness goals. Prioritizing proper form and understanding the unique anatomical considerations for women can help reduce the risk of injury and promote long-term well-being in any fitness regimen.

High-Impact Plyometric Exercises

Why to Avoid

Plyometric exercises, often referred to as “jump training,” involve explosive movements designed to improve power, speed, and coordination. These exercises, such as box jumps, burpees, and jump squats, are popular in high-intensity interval training (HIIT) and athletic conditioning programs due to their ability to enhance athletic performance. However, despite their benefits, high-impact plyometric exercises can pose significant risks, particularly for women, due to their high-intensity nature and the demands they place on the body.

Stress on Joints: Plyometric exercises exert considerable stress on the joints, particularly the knees and ankles because they involve rapid deceleration and changes in direction. The repeated impact of jumping and landing, especially on hard surfaces, can lead to wear and tear on the cartilage, tendons, and ligaments in these joints. Over time, this can contribute to conditions such as patellar tendinitis (commonly known as jumper’s knee) or Achilles tendinitis, both of which can cause significant pain and mobility issues.

Increased Risk of Knee Injuries: Women are generally more prone to knee injuries, including anterior cruciate ligament (ACL) tears, due to biomechanical and anatomical differences. Factors such as a wider pelvis, greater Q-angle (the angle between the hips and knees), and hormonal fluctuations affecting ligament laxity contribute to this increased risk. Plyometric exercises that involve landing from a height or sudden changes in direction, like box jumps or lateral hops, can exacerbate these risks. Improper landing mechanics, such as landing with the knees caving inward (valgus collapse), can significantly increase the likelihood of an ACL injury.

Impact of Hormonal Fluctuations: Women’s hormonal fluctuations throughout the menstrual cycle can influence joint laxity and stability. For instance, during the luteal phase (after ovulation and before menstruation), increased levels of progesterone and relaxin can lead to greater joint laxity. This increased flexibility can make women more susceptible to injuries during high-impact activities, as the joints may be less stable. This is particularly concerning with exercises like burpees or jump squats, where joint stability is critical for safe execution.

Ankle Injuries and Instability: Plyometric exercises also place a significant load on the ankles, which must absorb the impact of landing after each jump. This repetitive stress can lead to sprains, strains, or even stress fractures, especially if the exercises are performed on an unstable surface or if the participant has pre-existing ankle instability. Women, who may have less muscular support around the ankle joint compared to men, are at a higher risk of such injuries.

Potential for Overtraining and Fatigue: High-impact plyometric exercises are physically demanding and can lead to fatigue more quickly than lower-impact alternatives. When the body becomes fatigued, form tends to deteriorate, increasing the risk of injury. This is particularly problematic in group fitness settings or HIIT classes, where participants may feel pressured to keep up with the pace or perform exercises to failure, despite signs of exhaustion.

Safer Alternative

To reduce the risk of injury while still reaping the benefits of plyometric training, women can opt for lower-impact variations that provide a similar cardiovascular and strength challenge without the same degree of joint stress.

Step-Ups: Step-ups are an excellent low-impact alternative to box jumps. By stepping up onto a platform or bench instead of jumping, you still engage the same muscle groups—quads, hamstrings, and glutes—without the high impact on the knees and ankles. Step-ups can be made more challenging by increasing the height of the step or adding weights, such as holding dumbbells or a barbell.

Modified Burpees: Traditional burpees involve jumping from a squat position into a plank and then jumping back to standing, which can be hard on the joints. A modified burpee eliminates the jumps, focusing instead on stepping back into the plank position and then stepping forward into the squat. This variation reduces the impact on the knees and ankles while still providing a full-body workout that elevates the heart rate and engages multiple muscle groups.

Lateral Step-Outs: Instead of performing lateral jumps, lateral step-outs involve stepping sideways over a low object or line on the ground. This movement still challenges the lateral stability of the hips and knees but with significantly less impact. It is a safer way to improve agility and coordination, especially for those with a history of knee or ankle injuries.

Reverse Lunges: Reverse lunges offer a low-impact way to build lower body strength and stability. Unlike forward lunges or jump lunges, reverse lunges place less strain on the knees while still targeting the glutes, quads, and hamstrings. Adding a knee lift or light weights can increase the intensity without compromising joint health.

Low-Impact Jumping Jacks: For those who enjoy the cardiovascular benefits of plyometrics but want to minimise impact, low-impact jumping jacks are an excellent choice. Instead of jumping, you can step one foot out to the side at a time while raising the arms. This modification still elevates the heart rate and engages the muscles without the jarring impact of traditional jumping jacks.

While plyometric exercises are effective for building power, speed, and cardiovascular fitness, their high-impact nature can be detrimental to joint health, especially for women who are more prone to knee and ankle injuries. By opting for low-impact alternatives like step-ups, modified burpees, and reverse lunges, women can protect their joints while still achieving their fitness goals. Prioritising form and choosing exercises that align with your body’s needs will help ensure long-term health and well-being in your fitness routine.

American College of Sports Medicine. (2014). ACSM’s Guidelines for Exercise Testing and Prescription. 9th Edition. Journal of Orthopaedic & Sports Physical Therapy. (2010). Understanding and Preventing Noncontact ACL Injuries: A Review of Biomechanics and Epidemiology. National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2021). Joint Injuries and Disorders. NIAMS. Sports Medicine. (2017). The Role of Hormones in Musculoskeletal Injuries: A Review of the Science.

Sit-Ups and Crunches

Why to Avoid

Traditional sit-ups and crunches have long been staples of abdominal workouts, touted for their ability to target the rectus abdominis muscles, commonly referred to as the “six-pack” muscles. However, these exercises can be problematic, especially for women, due to the strain they place on the spine and their potential to exacerbate or contribute to specific health conditions such as diastasis recti.

Pressure on the Spine: Sit-ups and crunches involve repetitive flexion of the spine, which can place significant stress on the vertebrae, particularly in the lumbar region (lower back). This flexion increases the pressure on the intervertebral discs, which act as cushions between the bones of the spine. Over time, the repeated compression can contribute to disc degeneration, herniation, or exacerbate existing lower back issues. For women, who may already be dealing with back discomfort due to factors like pregnancy, carrying children, or other daily activities, this added strain can lead to chronic pain and discomfort.

Exacerbation of Diastasis Recti: Diastasis recti is a condition where the left and right sides of the rectus abdominis muscle separate due to a thinning of the connective tissue in the midline, known as the linea alba. This condition is particularly common among pregnant and postpartum women, with studies showing that it affects up to 60% of women during pregnancy. Diastasis recti can result in a bulging or pooching of the abdomen, lower back pain, and poor posture due to the weakened core muscles. Traditional sit-ups and crunches can worsen diastasis recti by increasing intra-abdominal pressure. When performing these exercises, the abdominal muscles contract forcefully, which can cause the separated muscles to pull even further apart. This not only prevents the natural healing process but can also make the condition worse, leading to long-term core instability and a higher risk of injury.

Limited Core Engagement: While sit-ups and crunches primarily target the rectus abdominis, they do not effectively engage the deeper core muscles, such as the transverse abdominis and obliques, which are crucial for overall core stability and support of the spine. This limited engagement means that these exercises may not be as effective as other core exercises in improving functional strength and preventing injuries.

Risk of Neck Strain: Many individuals, especially women, may find themselves straining their neck during sit-ups and crunches, particularly if they do not have sufficient abdominal strength to complete the movement properly. This strain can lead to tension and pain in the neck and upper back, compounding the risk of discomfort and injury.

Safer Alternative

For women looking to strengthen their core without the risks associated with sit-ups and crunches, there are safer and more effective alternatives that engage the entire abdominal area while minimising strain on the spine and the risk of exacerbating diastasis recti.

Planks: Planks are an isometric exercise that engages the entire core, including the rectus abdominis, transverse abdominis, obliques, and lower back muscles. Unlike sit-ups and crunches, planks do not involve repetitive spinal flexion, thereby reducing the risk of lower back strain. Planks can be performed in various forms, such as forearm planks, side planks, and plank variations that incorporate leg lifts or arm movements, to target different parts of the core while maintaining spinal alignment.

Benefits:

Engages the entire core, promoting overall stability.

Reduces pressure on the spine compared to dynamic exercises like sit-ups.

Can be easily modified to increase or decrease difficulty.

How to Perform:

Start in a prone position on the floor.

Place your forearms on the ground with elbows directly under your shoulders and extend your legs behind you, balancing on the balls of your feet.

Keep your body in a straight line from head to heels, engaging your core muscles to prevent your hips from sagging.

Hold this position for as long as possible, focusing on maintaining proper form.

Dead Bugs: The Dead Bug exercise is a dynamic core stabilisation exercise that helps engage the deep core muscles without placing strain on the spine or exacerbating diastasis recti. This exercise mimics the movements of a baby flailing its arms and legs, hence the name “dead bug.” It is particularly beneficial for improving core stability and coordination, as it requires the muscles to work together to maintain balance and control.

Benefits:

Targets the deep core muscles, improving stability and reducing the risk of back pain.

Safe for individuals with diastasis recti as it minimizes intra-abdominal pressure.

Helps improve coordination and movement efficiency.

How to Perform:

Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle (tabletop position).

Engage your core, pressing your lower back into the floor.

Slowly lower your right arm and left leg toward the floor simultaneously, keeping your back flat and core engaged.

Return to the starting position and repeat on the opposite side.

Perform the exercise in a slow, controlled manner to maximise core engagement and prevent injury.

Bird Dogs: The bird dog exercise is another core-stabilising movement that strengthens the lower back, glutes, and abdominals without the risks associated with spinal flexion. It requires balance and coordination, making it an excellent choice for improving core stability and overall functional fitness.

Benefits:

Engages the core while promoting balance and coordination.

Strengthens the lower back and glutes, supporting overall spinal health.

Safe for individuals with diastasis recti and those recovering from back pain.

How to Perform:

Begin on your hands and knees, with your wrists directly under your shoulders and knees under your hips.

Engage your core and extend your right arm forward while simultaneously extending your left leg backwards.

Keep your hips and shoulders square to the floor, avoiding any rotation in the torso.

Hold for a few seconds, then return to the starting position and repeat on the opposite side.

Perform the movement slowly and with control to ensure proper form and maximum benefit.

While traditional sit-ups and crunches are commonly used to target the abdominal muscles, they can pose significant risks, particularly for women. The strain on the spine, potential exacerbation of diastasis recti, and limited engagement of the deep core muscles make these exercises less ideal for maintaining a healthy and stable core. By incorporating safer alternatives such as planks, dead bugs, and bird dogs into your workout routine, you can effectively strengthen your core while minimising the risk of injury and promoting long-term spinal health. Prioritising exercises that engage the entire core safely and functionally will help you achieve your fitness goals while protecting your overall well-being.

American College of Obstetricians and Gynecologists. (2019). Diastasis Recti: Abdominal Separation and How to Manage It. Journal of Orthopaedic & Sports.

Behind-the-Neck Lat Pulldowns

Why to Avoid

The behind-the-neck lat pulldown is an exercise that was once a popular choice for targeting the latissimus dorsi muscles, which are the large muscles of the back that help with pulling movements and overall upper body strength. However, this exercise has fallen out of favor among fitness professionals due to the potential risks it poses, particularly to the shoulder joint. These risks are even more pronounced for women, who may have different anatomical considerations and generally less upper body strength compared to men.

Unnatural Shoulder Position: The behind-the-neck lat pulldown requires pulling the bar down behind the head, which places the shoulder joint in an externally rotated and abducted position. This position is not only unnatural but also biomechanically disadvantageous for the shoulder. The shoulder joint is a ball-and-socket joint with a wide range of motion, but this movement pattern pushes it to the extremes of its range, making it vulnerable to injury. The excessive external rotation required in this exercise can lead to increased stress on the shoulder capsule and surrounding soft tissues, particularly the rotator cuff tendons.

Risk of Shoulder Impingement: Shoulder impingement syndrome is a common issue that can arise from repetitive overhead movements, especially those that involve excessive external rotation like behind-the-neck lat pulldowns. In this exercise, the tendons of the rotator cuff and the subacromial bursa (a fluid-filled sac that reduces friction between the bones) can become pinched or compressed between the acromion (a bony projection on the shoulder blade) and the head of the humerus (upper arm bone). This can cause pain and inflammation, and, over time, lead to tendinitis or even a rotator cuff tear.

Increased Risk of Rotator Cuff Injuries: The rotator cuff is a group of four muscles and their tendons that stabilize the shoulder joint. When performing behind-the-neck lat pulldowns, the rotator cuff muscles are placed under considerable strain. This is particularly risky for women, who, on average, have less upper-body muscle mass and strength compared to men. The reduced muscle mass means that the rotator cuff muscles may be more prone to fatigue and strain, increasing the likelihood of injury. Additionally, if the movement is performed with improper form or too much weight, the risk of a rotator cuff tear increases significantly.

Challenges with Maintaining Proper Form: Proper form is crucial in any exercise, but it can be particularly difficult to maintain in behind-the-neck lat pulldowns. Women, who may already have less upper body strength, could struggle with keeping the spine in a neutral position while pulling the bar down behind the head. This difficulty can lead to compensatory movements, such as arching the lower back or thrusting the head forward, both of which can contribute to spinal strain and neck discomfort. The awkward positioning of the arms can also make it harder to control the movement, leading to jerky or uneven pulls that further increase the risk of injury.

Neck and Cervical Spine Issues: Pulling the bar behind the head can place undue stress on the cervical spine (neck), especially if the head is pushed forward to accommodate the movement. This forward head posture can lead to neck strain, and headaches, and exacerbate conditions like cervical disc degeneration. For women who may already experience neck tension or discomfort from daily activities or previous injuries, this exercise can be particularly problematic.

Safer Alternative

To minimize the risks associated with behind-the-neck lat pulldowns, women can opt for safer variations that still effectively target the latissimus dorsi muscles without compromising shoulder health.

Front Lat Pulldowns: The front lat pulldown is a much safer and more biomechanically favorable exercise for targeting the lats. In this variation, the bar is pulled down in front of the body, typically to the level of the upper chest. This position allows the shoulders to remain in a more neutral position, reducing the risk of impingement and rotator cuff strain.

Benefits:

Promotes a natural shoulder alignment, reducing the risk of injury.

Effectively targets the latissimus dorsi muscles, along with the biceps and middle back muscles.

Easier to maintain proper form, as it encourages a neutral spine and head position.

How to Perform:

Sit down at a lat pulldown machine and adjust the thigh pad so that it fits snugly against your thighs to stabilise your lower body.

Grip the bar with your hands slightly wider than shoulder-width apart, using an overhand grip.

Lean back slightly, keeping your chest up and core engaged.

Pull the bar down towards your upper chest, focusing on squeezing your shoulder blades together and engaging your lats.

Slowly return the bar to the starting position with controlled movement, ensuring you do not allow the weight to pull you out of position.

Repeat for the desired number of repetitions, maintaining control and form throughout.

Assisted Pull-Ups: For those looking for a more challenging alternative that still avoids the risks associated with behind-the-neck lat pulldowns, assisted pull-ups are an excellent option. This exercise mimics the movement pattern of a lat pulldown but with the added benefit of engaging more muscles, including the core and stabilizers.

Benefits:

Promotes full-body strength, including core stabilisation.

Engages the lats effectively while also working the biceps, forearms, and upper back.

Encourages proper shoulder mechanics, reducing the risk of impingement or rotator cuff injuries.

How to Perform:

Use an assisted pull-up machine or resistance bands looped around a pull-up bar.

Grip the bar with an overhand grip, hands shoulder-width apart.

Engage your core and pull yourself up until your chin is above the bar, leading with your chest and keeping your shoulders down and back.

Slowly lower yourself back to the starting position with control.

Repeat for the desired number of repetitions, focusing on smooth, controlled movements.

Straight-Arm Pulldowns: Straight-arm pulldowns are another effective alternative that targets the lats without involving the shoulders in an extreme range of motion. This exercise is performed with a cable machine and focuses on isolating the lat muscles while minimising the strain on the shoulder joint.

Benefits:

Isolates the latissimus dorsi muscles without putting stress on the shoulder joints.

Reduces the risk of shoulder impingement and rotator cuff injuries.

Suitable for individuals with existing shoulder issues or those looking to avoid high-risk shoulder movements.

How to Perform:

Stand facing a cable machine with a straight bar attached to the high pulley.

Grip the bar with an overhand grip, hands shoulder-width apart and step back slightly to create tension on the cable.

Keeping your arms straight, pull the bar down in a sweeping motion towards your thighs, focusing on engaging your lats.

Slowly return to the starting position with control, maintaining tension in your lats throughout the movement.

Repeat for the desired number of repetitions, ensuring you keep your arms straight and your core engaged.

Behind-the-neck lat pulldowns, while once a popular exercise, are now widely recognised as a high-risk movement due to the unnatural positioning of the shoulders and the potential for serious injury, particularly for women. Opting for safer alternatives like front lat pulldowns, assisted pull-ups, or straight-arm pulldowns allows you to effectively target the latissimus dorsi muscles while protecting your shoulders, neck, and spine from unnecessary strain. Prioritisng exercises that align with your body’s natural mechanics will help you achieve your fitness goals safely and effectively, ensuring long-term shoulder health and overall well-being.

Journal of Strength and Conditioning Research. (2014). Comparison of the Effects of Behind-the-Neck and Front Lat Pulldown Exercises on Shoulder Biomechanics. American Council on Exercise. (2019). Common Exercise Errors: Behind-the-Neck Lat Pulldowns. Orthopaedic Journal of Sports Medicine. (2017). Risk Factors for Rotator Cuff Injury: A Comprehensive Review. National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2021). Shoulder Impingement Syndrome and Rotator Cuff Injuries.

Heavy Deadlifts

Why to Avoid

Deadlifts are often hailed as one of the most effective exercises for building overall strength, particularly in the posterior chain, which includes the glutes, hamstrings, and lower back. However, despite their benefits, heavy deadlifts come with significant risks, especially for women. This exercise requires near-perfect form and substantial core strength to protect the spine from injury. When these factors are not met, the risk of harm increases, particularly to the lower back and surrounding structures.

Strain on the Lower Back: The deadlift is a compound movement that involves lifting a loaded barbell from the ground to a standing position. During this movement, the lower back is particularly vulnerable, as it bears a substantial portion of the load, especially at the start of the lift when the bar is closest to the ground. If the back is not kept in a neutral position (i.e., maintaining its natural curve), the lumbar spine can become excessively flexed, placing undue stress on the intervertebral discs. This can lead to disc herniation, where the inner gel-like core of a spinal disc protrudes through its outer layer, causing pain and potentially nerve damage.

Importance of Core Stability: Core strength is crucial in deadlifts because the core muscles act as a stabilising belt around the spine, helping to maintain a neutral posture throughout the lift. Women, who may have less core strength relative to men, particularly in the deeper stabilising muscles such as the transverse abdominis, are at greater risk of spinal instability during heavy lifts. Additionally, hormonal fluctuations, such as those that occur during the menstrual cycle, can affect ligamentous laxity and core stability, further increasing the risk of injury during heavy deadlifts.

Risk of Hormonal Fluctuations: Hormonal changes throughout the menstrual cycle can have a significant impact on a woman’s musculoskeletal system. For example, during the luteal phase (post-ovulation), increased levels of progesterone and relaxin can lead to greater ligament laxity. This increased flexibility can reduce spinal stability, making it more challenging to maintain proper form during heavy deadlifts. As a result, women may be more prone to lower back injuries, particularly if they are lifting near or at their maximum capacity.

Postural Considerations: The deadlift requires a specific posture that involves a neutral spine, proper hip hinge, and controlled breathing to create intra-abdominal pressure. However, achieving and maintaining this posture can be challenging, especially under heavy loads. Women, who may have different pelvic structures and a greater tendency towards anterior pelvic tilt (a forward tilt of the pelvis), may find it more difficult to achieve the ideal hip hinge position required for a safe deadlift. If the hips rise too quickly or if the lift is initiated with the back rather than the legs, the lower back can take on excessive strain, leading to injury.

Overtraining and Fatigue: Lifting heavy weights repeatedly, especially in an exercise as demanding as the deadlift, can lead to fatigue. As fatigue sets in, form tends to deteriorate, increasing the likelihood of injury. Women, who may be more susceptible to overtraining syndrome due to differences in recovery times and hormonal responses, need to be particularly cautious when incorporating heavy deadlifts into their routine. The cumulative stress of heavy lifting without adequate recovery can exacerbate the risk of lower back injuries and other musculoskeletal issues.

Safer Alternative

To reduce the risk of injury while still reaping the benefits of deadlifting, women can consider safer alternatives that target the same muscle groups without placing as much strain on the lower back. These alternatives allow for effective strength building while minimising the risk of injury, particularly to the lumbar spine.

Romanian Deadlifts: Romanian deadlifts (RDLs) are a variation of the traditional deadlift that focuses on the eccentric (lowering) phase of the lift. In this exercise, the barbell or dumbbells are lowered to the knees or mid-shin while maintaining a slight bend in the knees and a strong hip hinge. This movement emphasises the hamstrings and glutes while reducing the load on the lower back compared to traditional deadlifts.

Benefits:

Reduces strain on the lower back by limiting the range of motion and keeping the weight closer to the centre of gravity.

Emphasises the hamstrings and glutes, which are key components of the posterior chain.

Allows for greater control and focus on form, reducing the risk of injury.

How to Perform:

Stand with your feet hip-width apart, holding a barbell or dumbbell in front of your thighs with an overhand grip.

Keep a slight bend in your knees and hinge at the hips, pushing your glutes back as you lower the weight down your legs, keeping it close to your body.

Lower the weight until you feel a stretch in your hamstrings, then engage your glutes and hamstrings to return to the starting position.

Keep your back flat and core engaged throughout the movement to protect your spine.

Kettlebell Deadlifts: Kettlebell deadlifts are another safer alternative to traditional deadlifts. The kettlebell’s handle allows for a more ergonomic grip and its lower center of gravity reduces the risk of rounding the back. This exercise can be performed with a single kettlebell placed between the feet, making it easier to maintain a neutral spine and proper hip hinge.

Benefits:

Places less strain on the lower back compared to barbell deadlifts.

Promotes proper hip hinge mechanics, which are crucial for effective and safe lifting.

The kettlebell’s position between the feet helps maintain balance and reduces the risk of improper form.

How to Perform:

Stand with your feet shoulder-width apart and a kettlebell positioned between your feet.

Hinge at your hips and bend your knees slightly to lower yourself towards the kettlebell, keeping your back flat and core engaged.

Grip the kettlebell handle with both hands and drive through your heels to lift the kettlebell to a standing position, squeezing your glutes at the top.

Lower the kettlebell back to the ground with control, maintaining a neutral spine throughout the movement.

Trap Bar Deadlifts: The trap bar (or hex bar) deadlift is another excellent alternative, providing a more balanced load distribution. The design of the trap bar allows you to stand inside the bar, which places the weight directly in line with your body rather than in front, reducing the stress on the lower back

Benefits:

Reduces the risk of lower back injury by keeping the weight centred with the body’s midline.

Promotes a more upright posture, which is easier on the spine.

Suitable for individuals with mobility issues or those recovering from back injuries.

How to Perform:

Stand in the centre of the trap bar with your feet hip-width apart.

Hinge at your hips and bend your knees to grip the handles of the trap bar, keeping your chest up and back flat.

Engage your core and drive through your heels to lift the bar, extending your hips and knees simultaneously to stand up straight.

Lower the bar back to the ground with control, maintaining your form throughout the movement.

Heavy deadlifts, while effective for building strength, pose significant risks, particularly to the lower back, especially for women who may face challenges with core stability and spinal alignment due to hormonal fluctuations and anatomical differences. By opting for safer alternatives like Romanian deadlifts, kettlebell deadlifts, or trap bar deadlifts, women can still effectively target the posterior chain while minimising the risk of injury. Prioritising form, core engagement, and using appropriate weights will help ensure a safe and productive strength training routine, supporting long-term health and fitness goals.

Journal of Strength and Conditioning Research. (2016). Biomechanical Comparison of Romanian Deadlifts and Conventional Deadlifts: Implications for Injury Prevention. American College of Sports Medicine. (2014). Position Stand: Progression Models in Resistance Training for Healthy Adults. The Journal of Orthopaedic and Sports Physical Therapy. (2010). Hormonal Influences on Female Athletes: Implications for Injury Risk. National Institute for Occupational Safety and Health (NIOSH). (2021). Lifting Safely: A Review of Proper Techniques and Common Injuries.

Wrapping Up

Exercise is an essential component of a healthy lifestyle, but not all exercises are beneficial for everyone. Women, in particular, should be mindful of the exercises that could pose risks to their health due to anatomical and physiological differences. By avoiding the exercises listed above or modifying them to be safer, women can protect their health and well-being while still achieving their fitness goals.

To be continued…