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Ask anyone over 40 what exercise offers the greatest benefits, and squats will likely top the list. This single movement challenges your legs, core, and balance simultaneously. When practiced consistently, it reshapes your body while keeping you strong for everyday activities.
But the question always arises: how many squats are necessary? Too few won’t adequately challenge your muscles, whereas too many executed poorly can have negative effects. The secret lies in finding the optimal balance between volume, frequency, and form.
By perfecting your technique and adhering to a structured regimen, you’ll begin to see changes in as little as a month. Squats are one of the quickest methods to build strength, burn calories, and protect your joints as you age.
How to Do Squats
- Stand with feet shoulder-width apart, chest tall, and core braced.
- Push hips back and bend knees until thighs reach parallel to the floor.
- Keep heels grounded, weight evenly distributed, and chest lifted.
- Drive through your heels to return to standing, squeezing glutes at the top.
- Repeat for 10–15 reps per set, focusing on controlled movement and full range of motion.
Form matters more than speed or total reps. Think of each squat as practice for moving better in daily life, not just as another number to check off. Lower under control, pause briefly at the bottom, then rise with power.
How Many Squats to See Results
For beginners, aim for three sets of 10–15 squats, three days per week. This creates enough stimulus to build strength without overwhelming your joints. Stick with this for two to three weeks before gradually increasing your reps or sets.
After your base is set, push for three sets of 20–25 squats, or try adding weight with a dumbbell or kettlebell. Most people begin to see visible changes within four to six weeks. The real secret isn’t chasing huge numbers, it’s consistency and progression over time.
Why This Works
Squats train large muscle groups like your quads, glutes, and hamstrings, which burn a high amount of energy. That makes them powerful for fat loss and lean muscle gain. At the same time, your core stabilizes throughout the move, tightening your waistline with every rep.
Beyond looks, squats improve mobility, bone density, and balance, all critical after 40. Each rep not only sculpts your legs but also reinforces your body for daily movement. That’s why just a few sessions per week pay off so quickly.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Tyler Read, BSc, CPT
