I know there are benefits to doing squats. I end up doing a lot of squats though I don’t really enjoy them. They’re just not a fun exercise, at least I don’t think so. I find them to be challenging and it’s hard to see progress. If you’re lifting weights, you can tell when you’re getting stronger but that isn’t as evident with squats.
So why do squats? One of the biggest advantages of squats is their ability to build lower body strength. Strong legs are essential for everyday activities like walking, climbing stairs, and lifting objects. Squats not only build muscle but also increase functional strength, which translates to better performance in sports and day-to-day tasks. Additionally, squats help strengthen your core muscles, which improves posture, reduces the risk of injury, and enhances stability.
There are days when I feel challenged just to get off a couch. That’s when I think, imagine how bad this would be if I didn’t do squats.
We’re always saying find what you enjoy and do that. But there’s some good reasons to do squats even if I don’t think they’re a lot of fun.
How to Perform a Proper Squat
Form is important if you want to get the most out of squats. Begin by standing with your feet shoulder-width apart. Keep your chest up, back straight, and core engaged. Slowly lower yourself by bending at the knees and hips, as if sitting back into a chair. Go down until your thighs are parallel to the ground, then push through your heels to return to the starting position.
Nia Shanks, who we talked to in episode 79 on the Fit Strong Women over 50 Podcast, has great instructions on how to do different squats. You might want to check out what she has to say.
Variations to Try
There are several squat variations to keep your workouts interesting and target muscles differently. Goblet squats, jump squats, and Bulgarian split squats add diversity and intensity to your routine.
Once you start to build strength, you can add in front or back squats where you hold a barbell either to your chest or resting on your shoulders. I find these to be really challenging.
As you begin to add variety to your squats, it becomes even more important to maintain good form. If you’re not sure about your form, ask someone to watch you and give you advice. If you’re at a gym, ask a trainer to check out your form. I’ve seen people post videos of them doing squats and ask people in fitness groups on Facebook to give them advice.
Incorporating squats consistently can lead to improved strength, better mobility, and a more balanced physique. So next time you hit the gym, make sure to add a few squats to your workout – your body will thank you!
I absolutely love squats, and have been doing them for years (back squats on a Smith machine) to support my cycling goals. I have for sure noticed a huge benefit in terms of leg strength and lower body power – and looking in the mirror and seeing definition in my legs is icing on the cake! Not sure why you aren’t seeing results from doing squats – they are the go-to exercise in my strength training routine. As a coach, I preach the gospel of squats to all of my endurance athletes, especially my cyclists, runners, and multisport athletes. I also firmly believe that women should be lifting weights to build strength and muscle mass, so it’s imperative to progressively increase load if you want to get results. I love it when the guys at the gym step aside to let this almost-60-year-old woman take command of the squat rack!