Squats are a foundational exercise for building lower-body strength and power, and their benefits extend far beyond the gym. As we age, maintaining lower-body strength is crucial for preserving independence and quality of life. Simple activities many take for granted – rising from a chair, climbing stairs, or even bending to tie shoes – rely on robust leg muscles.
Regularly incorporating squats into a fitness routine can strengthen the hamstrings, glutes, and quadriceps, while simultaneously enhancing mobility in the hips and knees. The result? Stronger legs, improved balance, and the confidence to navigate daily life with ease. But how do you measure that strength, particularly as you get older?
According to Felicia Hernandez, NASM-certified personal trainer and community engagement lead at Eden Health Club, the ability to perform squats is a “real-life” movement test, not just a gym exercise. “Every time you sit down, stand up, climb stairs, or pick something off the ground, you’re asking your legs and hips to perform some version of a squat,” Hernandez explains. “After 60, your ability to perform multiple reps of a bodyweight squat becomes a clear indicator of functional independence. It measures not only strength but muscular endurance, joint control, balance, and coordination. You can’t fake your way through good squats. every rep tells the truth about how your body moves.”
Why Squats Are a Reliable Indicator of Lower-Body Power
Squats engage a multitude of muscle groups, including the quadriceps, glutes, hamstrings, core, and calves. They also impact several key joints – the ankles, knees, hips, and lumbar spine. Hernandez emphasizes that as we age, maintaining range of motion in these joints and muscle strength becomes increasingly important.
“Joint range of motion can shrink, and muscles can weaken, especially without resistance or movement training,” she notes. “Squats keep all of those systems online: they teach the body to absorb force safely and generate upward movement with control. When you practice squats regularly, you’re less likely to fall, more likely to recover quickly when you trip, and better able to move through your day with fluidity, without relying on support or avoidant behaviors.”
The Squat Benchmark: What Numbers Indicate Strength?
So, what constitutes a good squat performance for someone over 60? Hernandez suggests aiming for 25 to 40 consecutive bodyweight squats performed with proper form and without assistance. Achieving this range indicates strength that is “well above average” in terms of lower-body coordination, endurance, and motor control. Exceeding 40 repetitions with consistent, solid form signifies “elite-level strength, mobility, and stamina for your age bracket.”
However, Hernandez stresses the importance of quality over quantity. “Each rep should be stable and confident,” she says. “If you’re hitting these numbers, you’re not just gym-fit, you’re life-ready. And every decade after 60, maintaining that ability becomes a bigger asset to your independence.”
The benefits of strong legs extend beyond simply avoiding falls. Maintaining lower-body strength contributes to overall longevity and a higher quality of life. Regularly assessing your squat performance can serve as a simple yet powerful way to monitor long-term mobility and confidence.
Squats are a powerful tool for maintaining physical function as we age. By understanding the benefits and setting realistic goals, individuals can proactively work towards preserving their independence and enjoying an active lifestyle for years to come.
