Squat your way to fitness: How many should you be doing at every age?

Squats are often hailed as one of the most effective exercises for building strength, enhancing flexibility, and improving overall fitness. 

Squats are a versatile and effective exercise that can be adapted for any fitness level or age. By consistently incorporating squats into your routine, you can enjoy stronger muscles, better balance, and improved overall health, no matter your age.

Dr Edward Laskowski, a specialist in sports medicine and rehabilitation says, that squats are a great indicator of athleticism and they can 'help boost your performance in a variety of sports'.

The strength-building exercise focuses on working the leg muscles, with the focus being on the quadriceps and hamstrings.

But how many squats should you be able to do at different stages of life? 

Let’s break it down by age and gender, and explore the benefits of this simple yet powerful exercise.

Squat goals by age and gender

Ages 20-30:

Men: 40-50 bodyweight squats

Women: 30-40 bodyweight squats

In your 20s and 30s, your body is at its peak performance. This is the ideal time to build endurance and strength. Men typically have more muscle mass, allowing them to perform a greater number of squats.

Ages 40-50:

Men: 30-40 bodyweight squats

Women: 20-30 bodyweight squats

 As you enter your 40s, maintaining muscle mass and joint health becomes crucial. While the numbers may dip slightly compared to your younger years, staying consistent with squats can help counteract age-related muscle loss.

Ages 50-60:

Men: 20-30 bodyweight squats

Women: 15-25 bodyweight squats

In this age range, mobility and flexibility take precedence. Squats can help maintain leg strength, which is essential for daily activities and preventing falls.

Ages 60-70:

Men: 15-25 bodyweight squats

Women: 10-20 bodyweight squats

By the time you reach your 60s and beyond, the focus should be on maintaining mobility and balance. Performing squats regularly can improve quality of life and independence.

Benefits of squats

• Strength building: Squats engage major muscle groups, including the quads, hamstrings, glutes, and core.
• Improved mobility: They enhance flexibility in the hips and ankles, crucial for daily movements.
• Better posture: Strengthening your core through squats helps support the spine and improve posture.
• Bone health: Weight-bearing exercises like squats stimulate bone density, reducing the risk of osteoporosis.
• Increased metabolism: Engaging large muscle groups boosts calorie burn and metabolic rate.

How to perform a proper squat

1. Start position: Stand with your feet shoulder-width apart, toes slightly turned out. Keep your chest lifted and your gaze forward.
2. Lowering phase: Push your hips back as if sitting into a chair, bending your knees and keeping your weight on your heels. Ensure your knees track over your toes without collapsing inward.
3. Depth: lower until your thighs are parallel to the ground, or as far as your flexibility allows.
4. Rising phase: Press through your heels to return to a standing position, squeezing your glutes at the top.

For beginners, aim for three sets of 10-15 squats, gradually increasing reps as your strength improves. To add a challenge, consider holding light weights or progressing to single-leg squats.

IOL Lifestyle