Why Squats Are One of the Best Things You Can Do for Your Body (At Any Age)

Kimberly Lemler
Jul 24
2 min read

If I had to choose one movement that delivers big results for strength, stability, and aging well, squats would be near the top. This one move doesn’t just work your legs. It trains your hips, glutes, core, and balance. And when done properly, it can support healthy knees, not harm them. I personally do 100+ squats throughout each day, dividing into 15-20 at a time.

Squats and Longevity

When we think about living a long, active life, it’s not just about eating right and taking supplements. It’s about being able to move. Get out of a chair. Pick something up. Climb stairs. These are things we do every day, and squats help maintain those exact functions. As we age, muscle mass naturally declines. Squats are one of the best ways to fight that decline and keep strength in your lower body and core. That strength translates to better balance, less risk of falling, and more independence.

Squats Support Metabolism and Fat Loss

Because squats engage large muscle groups, they burn more calories than isolation exercises. They also help trigger muscle growth and hormonal responses that support metabolism and fat burning. If your goal is body composition...more lean muscle, less fat...squats should be in your toolkit.

The Surprising Truth About Squats and Knee Health

A lot of people avoid squats because they’ve been told it’s bad for the knees. But the research says otherwise. When done with good form and appropriate depth, squats actually strengthen the muscles around the knee joint, especially the quadriceps and glutes. These muscles help stabilize and support the knee, which can reduce pain and lower the risk of injury over time.

That said, if you have a current knee injury or history of joint problems, talk to your doctor or physical therapist before starting any new lower-body exercise. And if you’re cleared to squat, start slow. Bodyweight squats are an excellent place to begin. You don’t have to go deep or add weight right away.

Tips for Safe and Effective Squats

Keep your feet about shoulder-width apart
Push your hips back as if sitting into a chair
Keep your chest lifted and your knees tracking over your toes (not collapsing inward)
Go only as low as your mobility allows...depth will improve over time
Engage your core as you move
Drive through your heels as you stand up

Progression Ideas

Once bodyweight squats feel strong, you can add light dumbbells, a resistance band, or even try squats to a chair for extra control. The key is consistency, not speed or heavy weight. A few sets of squats, 2–3 times per week, can make a lasting difference in your strength, posture, and mobility.

Squats are a simple, powerful move that helps us age better, move with confidence, and feel stronger in our daily lives. Always check with your doctor if you have joint issues or pain, and start slowly if you’re new to exercise. Done safely and consistently, squats can absolutely support your knees and your long-term health. Here are some videos that will help you get started! https://www.youtube.com/watch?v=4KmY44Xsg2w