If you’ve been told squats are only for young athletes or gym buffs, let me clear that up right now: squats are for everyone. In fact, for men (and women) over 65, squats can be one of the most powerful movements to improve mobility, strength, and independence. The key is knowing how to do them safely, without risking injury.
In this article, we’ll break down the benefits of squats, how to perform them step by step, and the modifications you can make to fit your own comfort level.
Why Squats Matter After 65
Think about how many times a day you go from sitting to standing: getting up from a chair, using the restroom, or getting out of the car. That’s a squat! Strengthening this movement translates directly into your everyday life.
- Mobility: Squats keep your hips, knees, and ankles moving through their natural range of motion.
- Strength: They strengthen your quads, hamstrings, and glutes — the very muscles that help you walk, climb stairs, and maintain balance.
- Independence: Being able to sit down and stand up without assistance is one of the most important factors in maintaining independence as you age.
👉 Insert Image: An older adult demonstrating a bodyweight squat with proper form.
The Basics: Proper Squat Technique
Here’s how to perform a safe bodyweight squat:
- Start Position: Stand with your feet about shoulder-width apart, toes slightly turned outward. Keep your chest tall and your shoulders relaxed.
- Engage Core: Lightly tighten your abdominal muscles to protect your lower back.
- Movement Down: Push your hips back like you’re going to sit in a chair. Bend your knees slowly, keeping them in line with your toes.
- Depth: Lower yourself only as far as feels comfortable. For many, that’s when thighs are parallel to the ground, but even a small bend is beneficial.
- Stand Up: Push through your heels and squeeze your glutes as you return to standing.
Pro Tip: Imagine there’s a chair behind you. If you feel wobbly, actually place one there and lightly touch it as you squat down.
👉 Insert Image: Step-by-step visual showing start position, mid-squat, and return to standing.
Common Mistakes to Avoid
Even a simple movement like the squat can go wrong if form slips. Here are three big ones to watch for:
- Knees collapsing inward: Always keep them aligned with your toes.
- Leaning too far forward: This stresses your lower back. Keep your chest up.
- Holding your breath: Breathe in on the way down, out on the way up.
👉 Insert Image: Side-by-side comparison of “bad squat” (knees caving, hunched back) vs. “good squat” form.
Modifications for Safety
Not all squats need to look the same. Depending on your mobility and balance, you can adjust:
- Chair Squats: Sit back into a sturdy chair, then stand up again. This reduces fear of falling and builds confidence.
- Wall Squats: Lean your back against a wall, feet about 2 feet out. Slide down just a few inches, hold for a few seconds, then return to standing. Great for building strength without strain.
- Assisted Squats: Hold onto a countertop or rail for extra balance as you squat down.
👉 Insert Image: Senior man performing a chair squat.
How Many Should You Do?
For beginners, start small:
- Reps: 8–10 squats.
- Sets: 2–3 sets, resting about a minute between.
- Frequency: 2–3 times per week is plenty to build strength and mobility.
As you grow stronger, you can add more reps or hold light dumbbells at your sides.
Adding Squats Into Daily Life
One of the best parts about squats is that you don’t need special equipment. Try:
- Doing a set while waiting for your coffee to brew.
- Adding them to your morning routine before a walk.
- Pairing them with stretches for a balanced mobility workout.
Over time, you’ll notice not only stronger legs but also greater ease in everyday activities.
👉 Insert Image: Active older couple doing squats together in their living room.
Final Thoughts
Squats don’t have to be intimidating. When done correctly and safely, they’re one of the best exercises for maintaining independence and mobility as you age. Whether you start with a chair squat or progress to bodyweight squats, the key is consistency.
Remember, your fitness journey is personal. Listen to your body, progress slowly, and celebrate the improvements — even if it’s just sitting down and standing up with more confidence.
👉 Insert Image: Smiling senior man standing tall after completing a squat, looking energized and proud.
✅ Takeaway: Squats are not just a “gym exercise” — they’re a functional, real-world movement. Safely adding them into your fitness routine will help you move better, stay stronger, and keep your independence for years to come.