Pate says that without help, many people may lose 30–50% of their muscle mass by the time they turn 80 compared to when they were in their twenties. The good news is that squats and other strength exercises can help people of all ages. Even in older adults, resistance training has been shown to make muscles bigger and stronger. This helps to counteract a lot of the decline that comes with age and keeps the body strong long after the gym.
You’re on the right track if you want to start strength training in your 40s or change your routine for this stage of life. The basic mechanics of a squat don’t change with age, but things like past injuries and hormonal changes can affect how quickly you recover. Knowing these things will help you stay safe and get the most out of your squats.
Some of the best things about adding squats to your routine
Pate says, “Squats aren’t necessary, but they work very well.” When done correctly, they give a big reward for a movement that isn’t too hard. He says that squats have a lot of benefits that help with long-term strength and function.
They strengthen a basic human movement.
Getting up from a chair or lowering yourself down is something you do every day, but it gets harder as you get older. Squats make this pattern stronger, which makes everyday movements feel smoother and less tiring.
They help keep your joints healthy.
When done correctly, squats help the hips, knees, and ankles move in a coordinated way. This lets joints share the load evenly instead of putting stress on one area.
They are good at building strength in the lower body.
Squats are a compound exercise that works several muscles at once. This makes them a good choice for beginners or anyone who doesn’t have a lot of time to train.
They help keep bones strong.
Bones change to fit the load. Squats put healthy stress on the hips, thighs, and spine, which are important areas for keeping bones strong in middle age.
They help people feel confident and free.
Being able to lower yourself down and then stand back up with control is empowering, especially for people who are just starting to work out. This skill will help you stay independent as you get older.
Muscles that worked while squatting
Squats work out a lot of different muscle groups at once.
- Buttocks
- The quadriceps
- Hamstrings
They also need other muscles to help them stay stable and in control.
Core Back Calves
How to do a bodyweight squat the right way
Begin by standing with your feet about hip-width apart. If it feels good, let your toes point slightly outward. Put your ribcage on top of your pelvis and send your hips back. Then, bend your knees as if you were sitting in a chair behind you. As you go down to a depth that doesn’t hurt, keep your chest relaxed and straight. To stand up, push the floor away with your whole foot and then stand back up.
Signs that your squat form is working for you
The way you squat depends on your body type and how flexible you are. Instead of trying to get the shape to look perfect, pay attention to how the movement feels. A good squat should feel smooth and controlled, let you breathe naturally, not hurt your joints during or after, and be able to be done again the next day without hurting your joints. You should mainly feel it in your thighs and hips, not your lower back.
Things to avoid when doing squats
A common mistake is to move too quickly. When you lower with control, your ankles, knees, and hips can bend together naturally. Other problems often arise from not matching the exercise to the person, like going deeper than their mobility allows, forcing knee alignment, holding their breath, or pushing through pain. Pate says that pain is feedback and should not be ignored.
When to add weight
Being able to do several bodyweight repetitions with good control is a big sign that you’re ready to move on. The resistance might be too low to make you stronger if you can easily do 10 to 20 reps and feel like you could do the set again. Other signs are feeling stable, getting better between sessions, and keeping up the quality of your movements throughout each set.
Start slowly when adding weight. It doesn’t take much, even 2–5 kg. The goal is to finish feeling worked, not tired, and to be able to move just as well as you did without the extra weight.
The best squat variations for women over 40
These variations are meant to be easy on the joints, flexible, and boost your confidence, whether you’re working out at home or at the gym.
Squat with a chair or a box
Stand in front of a chair, bend your knees, and then stand back up using your legs. Only use your arms if you need help.
Squat with a goblet
Keep a light dumbbell or kettlebell close to your chest. Squat down comfortably while keeping the weight close to your body. Then, push through your feet to stand up again.
Squat with support
Hold on to something stable, like a doorframe or rail. Squat to a depth that feels good, and only use the support as much as you need to.
Press your legs
The leg press works the same main muscles as a squat, but it gives you more stability and requires less balance. Put your feet hip- to shoulder-width apart on the platform and sit with your hips fully supported. Move through the exercise in a controlled way, and don’t lock your knees at the top.
