You are not going to injure yourself by going straight to squatting and deadlifting . That ' s why progressive overload is an important principle for beginners . You start at a light weight so you learn the movement properly . Then you add weight over time while maintaining acceptable form . Your muscles get stronger as you increase the load . Since bad posture is normally a result of weak musculature , posture tends to improve with increased strength . Maintaining acceptable form , in conjunction with a balanced program , will prevent muscle imbalances and limit injury . Barring pathology you shouldn ' t need to build up to squats and deadlifts . The squat and hip hinge are after all basic human movement patterns .