How To Squat: Exercise For Women Over 50


When we hit our 50s and older, staying fit and healthy becomes even more important. Our health is something we often forget about until it is in danger, but it is never too late to make it a priority.

When we were in our 20s and 30s, it seemed easier to get better from illness or bad habits. With faster metabolisms and more collagen in our bodies, they were stronger. But our bodies change as we age. What worked for us before might not be as effective now.

Now is the time to accept change and look for new ways to stay healthy and active as we age in a healthy way. This means we should be willing to try new foods and workouts that fit our bodies and lifestyles. 

We can make sure we keep feeling our best as we go through this stage of life by making small changes and staying active. 

Keep in mind that it is never too late to take care of your health and well-being.

Why Are Squats So Important to Women Over 50?

One simple and cost-free way to improve your health is by adding regular exercise to your routine. Whether you’re new to exercise or looking to mix things up, this is for you!

One exercise I highly recommend is the squat. As we age, our joints can experience wear and tear, leading to decreased mobility if left unaddressed.

Squats are a favorite among health and fitness experts for good reason. They’re functional exercise, meaning they help you perform everyday tasks more easily, from lifting objects to tying your shoes. While you might associate squats with gym enthusiasts, they’re beneficial for everyone!

Adding squats to your routine can strengthen your muscles and improve your overall mobility, making daily activities much more manageable. Plus, you don’t need any special equipment to get started. So, why not give squats a try and reap the benefits of this simple yet effective exercise?

Some of the top benefits of a squat are:

Squats help improve strength

As we squat, we are putting our entire body in an anabolic state (muscle building) by activating our quads, hamstrings, thighs, core, lower back and buttocks. Not many exercises can activate your whole body in this way and develop strength and muscle building in all parts of the body.

Squats increase mobility

It is mostly our legs and core that help us stay upright and stable when we squat. Squatting strengthens our core and makes our joints more mobile, which makes us more balanced. We need strong legs to be able to move around as we age.

READ ALSO: Boost Your Hip Mobility with This 5-Minute Workout for Women Over 50!

Squats mitigate injury

A lot of injuries sustained as we get older are due to weaker joints and muscles and the ligaments that hold them all together. If these are weaker, it’s much easier for us to hurt ourselves by doing the simplest of things. Squatting regularly will actually help to strengthen these body parts for less potential injury.

How to Do A Squat

How To Squat: Exercise For Women Over 50 - squat training for women

The technique of a squat is of paramount importance, as squatting wrong can lead to more injury.

To perform a squat, stand with both feet slightly wider than shoulder width, with feet parallel and slightly pointed out. Make sure your knees are not locked out.

Put your hands on your hips or outstretched at a 90-degree angle to your body, with your chest up.

Bend gently at the knee, shifting your weight to your heel.

Sit back slightly, making sure to not let your knees go over your toes. Hold this position for 3 seconds.

Return to the starting position.

To get a full workout, repeat this movement 15-20 times.

How To Squat: Exercise For Women Over 50 - squat training for women

If you are finding this too easy, squats can be performed with weights for extra intensity.

One variation of the standard squat that I can’t recommend more is the Asian squat (or frog squat). Not only does the Asian squat improve flexibility and muscle strength in your legs, but it also promotes a healthy digestive system and improves bowel function.

And just like a regular squat, the Asian squat is also great for strengthening your core and can even assist in improving back problems.

To perform the Asian squat, stand with your feet shoulder-width apart and lower your butt to the floor, keeping your feet firmly planted on the ground. Your centre of gravity should be over your feet and belly button, focusing on keeping your core firm.

Closing Thoughts

Squats have definitely helped me improve my mobility and strength in my 50’s. Adding squats to your workout routine will help improve your overall flexibility, strength and will.

Remember that using the right form is very important to avoid getting hurt and get the most out of your workout. Until you get good at the move, it is best to start with lighter weights or just your body weight.

If you are not sure about your form, you might want to work with a certified personal trainer to make sure you are doing squats right.

I really hope you find this information helpful and I would love to hear how you go with it.

♡ Love ♡,


If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘


5 Responses

  1. Ghanés fot all your effect and sup por to somanta over 50, this is a great Chanel to sdd to your daily routine and keeping you motivated , i can not check whatsap i am writing, the lettering aré ver light, and sorry for the mistakes, Bután thank you so much for all the information, i already follow you On YouTube

  2. Is there a way of practicing an Asian Squat, I can’t do one at all..I can not balance for whatever’s driving me crazy.
    I guess all I can do is practice, practice and more practice until I can.
    Love Fabulous 50’s … thank you. Chris x

  3. I can squat but impossible to do an Asian squat. At 5’10” I have to lift up on my toes if I maintain my feet at shoulder width. To stay flat footed, I have to move my legs way out beyond should length but then lose balance. Is it possible for us with long legs? Is so, I’d love to see it demonstrated.

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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