Reaching your 50s often seems to happen in the blink of an eye. If you’ve prioritized your health, you might find yourself in impressive shape for your age. But how can you accurately assess your fitness level? We consulted an expert to uncover how effectively performing squats can be an indicator of peak physical condition.

Squats are an excellent bodyweight exercise to incorporate into your routine after hitting the big 5-0. They not only enhance balance and coordination but also fortify lower-body strength, promote lean muscle growth, and increase bone density.

“Squats are among the most essential movements we perform every day. As we grow older, we tend to experience a decline in lower-body strength. Maintaining and training this area is crucial, as our legs form the foundation for all bodily movements,” shares Joshua King, a leader in personal training at Life Time Gainesville (VA).

This dynamic exercise engages your core, glutes, quads, hamstrings, and calves, preparing you to handle everyday activities such as walking, sitting, and stair climbing with greater ease.

This exercise fires up your core, glutes, quads, hamstrings, and calves to help you tackle daily tasks like walking, sitting, and climbing stairs with ease.

If You Can Do This Many Squats After 50, You Are in Great Shape

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According to King, a solid benchmark to aim for is performing 50 consecutive bodyweight squats with controlled technique—lowering to at least parallel to the ground.

“I cue this movement pattern as ‘smooth and continuous, like an escalator.’ Maintain an even tempo throughout without dropping, bouncing, or jerking at the bottom,” King says.

This endurance level signals excellent lower-body strength, cardiovascular efficiency, joint mobility, coordination, and stability.

“It’s a simple test that reflects real functional capacity,” King adds.

King stresses the importance of mastering proper range of motion and form before adding resistance or volume. When it comes time to safely progress, he recommends starting with supported squats (using a wall or sturdy chair for balance), then moving into bodyweight squats, emphasizing slow, controlled movement—counting to 3 or 4 seconds as you lower. Gradually incorporate greater depth, more reps, and light external resistance, such as a kettlebell, dumbbells, or barbell.

How Squat Endurance Correlates with Balance and Fall Prevention

Squat endurance trains your hips, core, and leg muscles to work in unison under fatigue. This enhances control and balance in daily movements.

“As we age, this coordinated strength helps prevent falls, protects the spine, supports joint alignment, and maintains smooth, confident movement patterns during activities like getting up from a chair, walking stairs, or catching yourself if you trip,” King explains.