Resistance training is one of the most powerful ways to shape how we age. It helps strengthen bones, supports heart health, and slows age-related muscle loss, which can otherwise reduce mobility, independence, and overall quality of life. Among all strength exercises, squats offer an especially high return. This simple movement targets multiple areas at once and supports long-term function, making it a valuable addition to any routine focused on healthy ageing.
Squats are considered a foundational exercise for good reason. They engage several muscle groups simultaneously and mirror everyday actions like sitting and standing, bending, and lifting. Because of this carryover, squats help make daily tasks feel easier and more controlled as the body gets older.
“As we age, our tolerance to everyday loads such as stairs, lifting, or getting off the floor reduces unless we train it,” says Third Space master trainer Will Pate. He notes that from around 40, muscle mass can begin to decline, averaging 1–2% per year after age 50 in sedentary adults.
Without intervention, Pate warns that many people may lose 30–50% of muscle mass by age 80 compared with their twenties. The encouraging news is that squats, combined with other strength exercises, can deliver benefits at any stage of life. Resistance training has been shown to improve muscle size and strength even in older adults, helping offset much of the decline associated with ageing and keeping the body capable well beyond the gym.
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If you’re beginning strength training in your 40s or adjusting your routine for this stage of life, you’re on the right track. While the basic mechanics of a squat stay the same at any age, additional factors such as past injuries and hormonal changes can influence recovery. Understanding these considerations helps ensure squats remain safe and effective.
Key benefits of adding squats to your routine
“Squats aren’t essential, but they’re extremely efficient,” says Pate. When tolerated well, they provide a significant payoff for a relatively simple movement. According to him, squats deliver several important advantages that support long-term strength and function.
They reinforce a core human movement
Getting up from a chair or lowering yourself down is something done every day, yet it becomes more demanding with age. Squats strengthen this pattern, helping daily movements feel smoother and less tiring.
They promote healthier joints
When performed with control, squats encourage coordinated motion at the hips, knees, and ankles. This allows joints to share load evenly instead of placing stress on one area.
They build lower-body strength efficiently
As a compound exercise, squats work several muscles at once, making them a time-efficient option for beginners or anyone with limited training time.
They help preserve bone density
Bones adapt to load. Squats apply healthy stress to the hips, thighs, and spine, which are key regions for maintaining bone strength during midlife.
They support confidence and independence
Being able to lower down and stand back up with control is empowering, particularly for those starting exercise later. Building this ability in your 40s helps maintain independence in later years.
Muscles worked during a squat
Squats engage several major muscle groups at the same time.
- Glutes
- Quadriceps
- Hamstrings
They also rely on supporting muscles for stability and control.
- Core
- Back
- Calves
How to perform a bodyweight squat correctly
Start by standing with your feet roughly hip-width apart, allowing the toes to point slightly outward if comfortable. With the ribcage stacked over the pelvis, send your hips back and bend the knees as though sitting into a chair behind you. Keep the chest relaxed and upright as you lower to a pain-free depth. To stand, push the floor away through the whole foot and return to an upright position.
Signs your squat technique is working for you
Squat mechanics vary based on individual structure and mobility. Rather than aiming for a perfect visual shape, focus on how the movement feels. A well-suited squat should feel smooth and controlled, allow natural breathing, avoid sharp pain during or after, feel repeatable the next day without joint soreness, and be felt mainly through the thighs and hips rather than the lower back.
Common squat errors to avoid
Moving too fast is a frequent mistake. Lowering with control allows the ankles, knees, and hips to bend together naturally. Other issues often come from mismatching the exercise to the individual, such as going deeper than mobility allows, forcing knee alignment, holding the breath, or pushing through discomfort. As Pate explains, discomfort is feedback and shouldn’t be ignored.
When it’s appropriate to add weight
A key sign you’re ready to progress is being able to perform multiple bodyweight repetitions with good control. If you can complete 10–20 reps comfortably and feel capable of repeating the set, the resistance may be too light to drive improvement. Other indicators include feeling stable, recovering well between sessions, and maintaining movement quality throughout each set.
When adding load, begin conservatively. Even 2–5kg can be enough. The goal is to finish feeling worked, not exhausted, while still moving as well as you did without added weight.
The most suitable squat variations for women over 40
These variations are designed to be joint-friendly, adaptable, and confidence-building, whether training at home or in the gym.
Chair squat or box squat
Stand in front of a chair, lower yourself down slowly, then stand back up using your legs. Use your arms only if needed for assistance.
Goblet squat
Hold a light dumbbell or kettlebell close to the chest. Squat comfortably while keeping the weight near the body, then push through the feet to return to standing.
Supported squat
Hold onto a stable surface such as a rail or doorframe. Squat to a comfortable depth, relying on the support only as much as necessary.
Leg press
The leg press targets the same primary muscles as a squat while offering external stability and reduced balance demands. Sit with the hips fully supported, place the feet hip- to shoulder-width apart on the platform, and move through the exercise with controlled motion, avoiding locked knees at the top.
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