One of the most common sources of confusion for people beginning—or restarting—a fitness journey is the idea that certain exercises are a “waste of time.” Social media is filled with influencers claiming that specific lifts are useless, outdated, or even harmful. But the truth is far more nuanced. Exercise effectiveness almost always depends on context: your goals, your weekly training structure, and how each movement fits into the larger plan.
This article breaks down why some exercises seem ineffective, how to evaluate whether a movement truly serves your goals, and how to build a training routine that delivers measurable progress. Drawing from foundational exercise science and practical coaching insights, we’ll explore the principles that separate purposeful workouts from random, unproductive training sessions.
Why No Exercise Is Automatically “Useless”
Before labeling any movement as overrated, it’s important to understand a core principle of exercise physiology: muscles respond to mechanical tension, progressive overload, and metabolic stress—not to internet opinions. According to research published in the Journal of Strength and Conditioning Research, nearly any resistance exercise can stimulate muscle growth when applied with appropriate intensity and progression.
Issues arise not because certain movements lack value, but because they are used without intention or alignment with a training plan. Many lifters wander into the gym without a structured routine, choosing exercises at random. When that happens, even high-quality movements can feel ineffective simply because they are out of place or redundant.
The real question isn’t whether an exercise is good or bad—it’s whether it fits your goal, your training day, and your weekly structure.
Understanding Training Context: Full Body vs Split Routines
The effectiveness of an exercise changes dramatically depending on the type of routine you’re following. Two of the most common structures include:
1. Full Body Workouts
Full body sessions typically include compound movements that engage multiple muscle groups—squats, deadlifts, rows, presses, and hip hinge variations. These lifts efficiently train larger portions of the body and maximize calorie burn, making them ideal for general fitness and fat loss. Because full body workouts focus on efficiency, highly isolated exercises—such as shrugs or single-angle cable movements—may offer limited value in this setting.
If a lifter is dedicating time to full body training, prioritizing compound movements ensures they don’t exhaust time or energy on exercises that target only one small area. This is not because the isolated exercise is “bad,” but because it is mismatched to the structure of the session.
2. Split Routines
Body-part splits or “bro splits” devote an entire session to one primary muscle group. This allows for more angles, more volume, and more detailed work. Isolation exercises become far more relevant here because the goal is not efficiency—it’s muscular development, symmetry, and deep fatigue in a specific region.
For example, on a dedicated shoulder day, incorporating shrugs alongside presses and lateral movements can be completely appropriate. The movement itself is not overrated; its usefulness is tied to the session’s purpose.
Shrugs, Cable Flies, and Bench Press: Are They Really Overrated?
Several exercises commonly fall under scrutiny, especially on social media. Let’s evaluate them within the context of training principles.
Shrugs
Shrugs target the upper trapezius—a muscle involved in posture, scapular stabilization, and upper body strength. When used as part of a shoulder-focused training day, shrugs can support balanced muscular development. However, adding shrugs to a full body routine or performing them without a broader shoulder plan may make them seem unnecessary.
Some variations, such as the suitcase-style dumbbell shrug (holding weights at the sides and pulling straight upward), provide a more natural range of motion and minimize shoulder stress. The value lies in the application, not the exercise itself.
Single Cable Flies
Cable flies are often labeled “inefficient” because they work the chest from a similar angle to presses or dumbbell fly movements. For lifters performing a large number of pressing variations in a single session, cable work may feel redundant.
But for targeted shaping, muscle activation at specific angles, and higher-rep hypertrophy work, cable flies remain a valid tool. The key is ensuring they aren’t duplicated unnecessarily within the same workout.
Bench Press
The bench press is sometimes dismissed as unnecessary, especially by influencers who promote alternative chest routines. Yet the bench remains one of the most effective compound movements for upper-body strength and chest development. Research from the National Institutes of Health shows its effectiveness in activating multiple regions of the chest, shoulders, and triceps.
For lifters who enjoy the movement or have strength-based goals, including it once per week can be both productive and motivating. Enjoyment matters—if a lift brings satisfaction and momentum to your training, it has psychological value as well as physical benefit.
When Exercises Become Ineffective
An exercise becomes a “waste of time” only when one of the following is true:
- It doesn’t align with the goal of the session.
- It duplicates work already achieved through compound lifts.
- It isolates a muscle unnecessarily in a full body routine.
- The movement pattern is unsafe for your body mechanics.
- It appears randomly in a workout with no planned purpose.
Many ineffective workout days stem from entering the gym without a plan. Without a roadmap, lifters tend to drift toward whatever equipment is available, repeating movements or choosing exercises based on trends rather than needs.
How to Know Whether an Exercise Belongs in Your Routine
Instead of guessing whether a lift is valuable, evaluate it using these guiding questions:
- What is the primary goal of today’s workout? Strength? Hypertrophy? Calorie burn? Skill practice?
- Does this movement support that goal?
- Is this exercise redundant with something else I’m already doing?
- Is there a compound movement that accomplishes the same purpose more effectively?
- Does this movement feel comfortable and safe for my joints?
When lifters learn to evaluate exercises this way, they stop viewing movements as inherently “good” or “bad” and begin to see them as tools—each valuable in the right scenario.
Why a Training Plan Matters More Than Any Single Exercise
Consistency and structure are the biggest predictors of long-term progress. A training plan gives direction, prevents redundant exercises, and ensures muscle groups get adequate rest between sessions. It also eliminates the confusion that leads lifters to question whether certain movements are worth the effort.
A purposeful plan should include:
- A repeatable weekly structure (full body, upper/lower, or split routine)
- Progressive overload principles
- A balance of compound and isolation movements
- Rest days and recovery strategies
With this structure in place, exercises become supportive components of a larger strategy—never random choices. This reduces wasted time, accelerates results, and makes training far more enjoyable.
Evaluating Influencer Advice with a Critical Eye
Influencers often oversimplify training concepts to generate engagement. Claims that a certain lift is “useless” frequently lack nuance or context. What they’re really saying is that the exercise may be inefficient for a specific goal—fat loss, powerlifting, bodybuilding, or general fitness—but not that the movement itself is flawed.
Before accepting online advice, consider:
- Is the influencer’s goal the same as mine?
- Are they demonstrating proper form?
- Are they providing evidence or just opinions?
- Does the exercise they criticize actually conflict with my goals?
The most reliable approach is to ask informed questions, test different movements within a plan, and adjust based on what gives you consistent progress and positive training response.
Building Workouts That Deliver Results
Whether you’re a beginner or experienced lifter, an effective workout is the result of intention—not randomness. Isolation exercises, compound lifts, machines, and free weights all have roles depending on your goals. Instead of dismissing movements entirely, consider how each fits your energy levels, training volume, and overall plan.
If an exercise supports your objectives, challenges your muscles, and fits seamlessly into your routine, it’s not a waste of time—it’s a strategic tool for progress.
Special thanks to Brian from Parkway Athletic Center in Carson City for the insights shared in this discussion.
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