The Strength Coach Podcast Mike Boyle- The Worst Exercises for Adults
Apr 3, 2026
Mike Boyle, veteran strength coach known for functional training and Mike Boyle Strength & Conditioning, shares controversial takes on adult programming. He questions the back squat and praises goblet and single-leg work. He calls out RDLs, hip thrusts, and cautions about sprinting for typical adults. He also touches on training philosophy, social media, and handling criticism.
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Replace Heavy Back Squats With Unilateral Progressions
- Avoid heavy bilateral back squats for most adults and prioritize unilateral progressions instead.
- Replace goblet squats up to ~50% bodyweight then shift to split squats or rear-foot-elevated variations to increase load safely and improve one-leg function.
Goblet Squats Force Better Positioning
- Goblet and front squats naturally enforce thoracic extension and reduce lumbar rounding compared with heavy back squats.
- When the goblet dumbbell becomes too heavy to position (~50% bodyweight), it's a clear cue to transition to unilateral work.
Train Adults For Life Not Max Squat Numbers
- Training adults should start with the question why and focus on improving daily life and longevity rather than chasing maximal bilateral strength.
- Functional priorities like getting up from a chair or single-leg strength matter more than two-plate squats.