In strength training, understanding your goals and risk tolerance is key to building a sustainable program. The WES Concept—which stands for Weight Bearing, Eccentric, and Skill—was developed by Julien Pineau of StrongFit, a leader in strength and movement education.
Unlike rigid training methods that prescribe specific exercises, the WES Concept offers a flexible framework for evaluating exercises based on their physical demands. Instead of viewing exercises as “easy” or “hard,” WES helps you understand how much stress an exercise places on your body and what kind of recovery it requires.
What Does WES Stand For?
- Weight Bearing (W): This measures how much load your body, especially your spine, must support during the movement. Exercises with a high weight-bearing load (like barbell squats and overhead presses) place more compressive force on the spine, while lower weight-bearing exercises like sled pushes and carries spread the load horizontally and reduce spinal stress.
- Eccentric (E): Eccentric loading refers to the lengthening phase of a movement—for example, lowering into a squat or descending from a pull-up. This phase builds strength and muscle but causes more muscle damage and soreness, requiring more recovery time. Concentric-only exercises (like sled pushes and med ball slams) eliminate eccentric loading, allowing you to train hard without getting sore.
- Skill (S): Skill refers to the technical difficulty of an exercise and the degree of precision, coordination, and control it requires. High-skill exercises like Olympic lifts (snatches and clean and jerks) demand exceptional mobility and precision, while low-skill movements like sled pushes or carries are simpler and less prone to form breakdown.
Why the WES Concept Matters:
The WES Concept helps you balance high- and low-demand exercises in your training routine. High-WES exercises (e.g., barbell overhead squats) require more recovery due to heavy spinal loads, eccentric stress, and technical complexity. Low-WES exercises (e.g., sled pushes and sandbag carries) place minimal stress on the body and can be performed frequently without causing soreness or fatigue.
By understanding WES, you can design a program that fits your goals, whether you’re training for competition, improving everyday strength, or recovering from injury. For adults or seniors who want to stay strong and active without unnecessary risk, focusing on low-WES movements can be the safest, most effective approach.
Key Takeaways: Low-WES Training for Strength and Function
1. Focus on Low-WES Movements for Resilient Strength
If you’re an adult who’s looking to age well, build resilience, and stay independent, the emphasis should be on movements that are low spinal load, minimizing compression on the spine, concentric-focused to reduce soreness and improve recovery, and simple and safe, delivering results without requiring months of technical mastery.
Examples of Low-WES Exercises:
Farmer’s carries and sandbag carries mimic real-life activities like carrying groceries or lifting heavy bags. Sandbag cleans are explosive, functional lifts that build power and coordination—similar to lifting something off the floor. Dumbbell snatches combine power, coordination, and mobility in a more natural and forgiving way than barbell snatches. Deadlifts (with dumbbells, kettlebells, or sandbags) strengthen your posterior chain with a movement that mirrors real-life lifting mechanics.
Why Low-WES Movements are More Functional for Everyday Life
Think about your daily activities—lifting a suitcase, carrying groceries, loading heavy items into your car, or chasing after your kids or grandkids. These are typically dynamic, asymmetrical movements that don’t resemble rigid barbell lifts. Movements like carries, sandbag cleans, and dumbbell deadlifts better mimic these real-world demands. Farmer’s Carry simulates carrying heavy bags in both hands. Sandbag Clean is similar to picking up an object and placing it on a shelf or counter. Single-Arm Dumbbell Press mirrors the action of reaching and pressing with one hand. By focusing on these types of movements, you build strength that translates directly to your daily life.
The Drawbacks of High-WES Movements:
High-WES movements like Olympic lifts and heavy overhead squats are incredibly effective for building strength and power but come with higher risks. Heavy spinal load increases the chance of injury if your form breaks down. High eccentric stress leads to more soreness and longer recovery times. Complexity requires consistent practice and excellent mobility to perform safely. These movements are often better suited for athletes or advanced lifters with a specific performance goal, while most adults and seniors will benefit more from low-WES, functional strength work.
How to Modify for Lower WES:
1. Swap the Barbell for More Functional Tools:
Instead of a barbell deadlift, use dumbbells, kettlebells, or a sandbag for more natural, forgiving movement patterns. Instead of a barbell snatch, perform a dumbbell snatch or kettlebell clean and press. Instead of a barbell overhead squat, do a single-arm kettlebell overhead squat for more core engagement and lower spinal load.
2. Use Low-WES Movements as Strength Builders:
Prioritize simple movements like farmer’s carries, sled pushes, and deadlifts. Focus on safe exercises with low eccentric stress and low spinal load. Incorporate concentric-based movements like sandbag cleans, sled pulls, and med ball throws to minimize soreness and maximize recovery.
A Sample WES-Based Program for Adults and Seniors
Day 1: Strength & Function
Farmer’s Carry: 3 sets of 40 meters (heavy load).
Sandbag Deadlift: 4 sets of 8 reps.
Single-Arm Dumbbell Press: 3 sets of 10 reps per arm.
Med Ball Slams: 3 sets of 15 reps (explosive and concentric-only).
Day 2: Power & Conditioning
Sled Pushes: 3 sets of 20 meters at heavy load (short rest).
Dumbbell Snatches: 3 sets of 8 reps per side.
Sandbag Clean and Carry: 4 sets of 20 meters (moderate load).
Box Step-Ups with Dumbbells: 3 sets of 10 reps per leg.
At Black Bear Fitness Co., we believe that training should help you become stronger and more capable—not more prone to injury. For busy adults and seniors who want long-term resilience, low-WES training often makes the most sense. Rather than forcing your body into complex, high-skill barbell movements, you can prioritize natural, functional strength with simple tools like kettlebells, dumbbells, and sandbags.
By swapping out high-WES movements for lower-WES alternatives, you can train hard without the fear of injury, recover faster with less soreness, and build a stronger, more resilient body that handles whatever life throws at you. Strength training isn’t about doing the most complex lifts—it’s about building confidence, capability, and function.
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At Black Bear Fitness Co., we design personalized programs that prioritize sustainable strength-building and functional fitness. Whether you want to build resilience, recover from past injuries, or stay strong and independent, we’re here to guide you.
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