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Squats are an exceptional exercise for building strength and power in the lower body.
As we age, incorporating squats into your fitness regimen becomes increasingly beneficial. Squats are particularly effective for those over 60, as they aid in rebuilding muscle, enhancing balance, and maintaining the strength necessary for an independent lifestyle. Everyday tasks, such as rising from bed or bending to tie your shoelaces, rely heavily on a strong lower body. Regularly performing squats targets key muscles like the hamstrings and glutes, while also improving mobility in the hips and knees.
The payoff? You’ll enjoy stronger legs, better balance, and the confidence to maintain an active, self-sufficient lifestyle.
If squats aren’t already a staple in your workout routine, it’s time to make them a priority. We consulted with Felicia Hernandez, a NASM-certified personal trainer and community engagement lead at Eden Health Club, who emphasizes that achieving a certain number of squats after 60 is a clear indicator of excellent lower-body power.
Needless to say, if you don’t already have squats in your workout routine, we’d suggest adding them pronto. In fact, we spoke with Felicia Hernandez, NASM-certified personal trainer and community engagement lead at Eden Health Club, who says if you can do this many squats after 60, your lower-body power is top-notch.
What Makes Squats a Great Indicator of Lower-Body Power
According to Hernandez, squats are a “real-life” movement test, not simply a move you do at the gym.
“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 tells us. “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.”
Having a strong lower body decreases your risk of falls and boosts longevity as you age. Therefore, keeping track of your squat count is a seamless yet powerful way to test long-term mobility and confidence.
Which Muscles Are Engaged the Most When Performing Squats?
Squats fire up every major lower-body muscle group—the quads, glutes, hamstrings, core muscles, and calves.
“Joints affected include the ankles, knees, hips, and lumbar spine. As we age, joint range of motion can shrink, and muscles can weaken, especially without resistance or movement training. Squats keep all of those systems online: they teach the body to absorb force safely and generate upward movement with control,” Hernandez points out. “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 To Aim For
Aim to perform 25 to 40 bodyweight squats consecutively with proper form and without assistance. This benchmark places you “well above average” when it comes to lower-body coordination, endurance, and motor control. Completing more than 40 reps with solid form means “elite-level strength, mobility, and stamina for your age bracket.”
“The key is quality over quantity,” Hernandez points out. “Each rep should be stable and confident. 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.”