{"id":234959,"date":"2026-01-08T22:11:13","date_gmt":"2026-01-08T22:11:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/234959\/"},"modified":"2026-01-08T22:11:13","modified_gmt":"2026-01-08T22:11:13","slug":"how-to-squat-properly-after-40-the-form-guide-trainers-swear-by","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/234959\/","title":{"rendered":"How to squat properly after 40 \u2013 the form guide trainers swear by"},"content":{"rendered":"

Resistance training<\/a> is one of the most effective tools we have to influence how we age. It strengthens bones, supports heart health<\/a> and helps counter age-related muscle loss, which can otherwise lead to reduced mobility<\/a>, independence and quality of life. One resistance exercise that delivers a strong return on investment: squats<\/a>.<\/p>\n

It\u2019s a foundational move for a reason. Squats recruit multiple muscles at once and replicate movements we perform every day, such as sitting and standing, bending and lifting. That carryover makes daily life easier to navigate as we get older.<\/p>\n

\u2018As we age, our tolerance to everyday loads (stairs, lifting, getting off the floor) reduces unless we train it,\u2019 says Third Space master trainer Will Pate<\/a>. \u2018From 40 onward, muscle mass can decline gradually, on average 1-2% per year after age 50 if sedentary.\u2019<\/p>\n

Without intervention, Pate warns that many people lose 30-50% of their muscle mass by age 80 compared with their 20s baseline. The good news is that introducing squats, alongside other strength exercises, can be hugely beneficial at any age. \u2018Resistance training can significantly increase muscle size and strength even in older adults, effectively offsetting much of the age-related decline. Strength training helps your body stay capable for life, not just fit for the gym.\u2019<\/p>\n

If you\u2019re starting strength training in your 40s<\/a>, or adapting your routine to suit this next phase, you\u2019re in the right place. While the fundamentals of a squat don\u2019t change much whether you\u2019re 15 or 65, there are extra considerations, including past injuries and hormonal changes that may affect recovery. Here, two top trainers explain how to squat when you\u2019re over 40.<\/p>\n

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\"fitness<\/a>What are the benefits of squats?<\/p>\n

\u2018Squats are not mandatory, but they are efficient,\u2019 says Pate. \u2018If your body tolerates them well, they offer a lot of return for a simple movement.\u2019 According to Pate, there are five key benefits.<\/p>\n

1. They train a fundamental human movement<\/p>\n

Sitting down and standing up is something we do daily, but it becomes more demanding with age. \u2018Squats reinforce that pattern, making everyday life easier and less tiring,\u2019 says Pate.<\/p>\n

2. They support joint health<\/p>\n

\u2018Controlled squatting encourages coordinated movement at the hips, knees and ankles, helping joints share load rather than one area doing all the work,\u2019 he explains.<\/p>\n

3. They build lower-body strength efficiently<\/p>\n

As a compound exercise<\/a>, squats work multiple muscles at once. That makes them ideal for beginners and anyone short on time.<\/p>\n

4. They help maintain bone density<\/p>\n

\u2018Bones respond to load,\u2019 says Pate. \u2018Squats apply healthy stress to the hips, thighs and spine, which are key areas for midlife bone health.\u2019<\/p>\n

5. They improve confidence and independence<\/p>\n

\u2018Being able to lower yourself and stand back up with control is hugely empowering, especially for people starting exercise later in life,\u2019 says Pate. Building this strength in your 40s supports greater independence in later years.<\/p>\n

What muscles does a squat work?<\/p>\n

Primary muscles: <\/p>\n

Supporting muscles:<\/p>\n

\"woman<\/p>\n

GoodLifeStudio<\/p>\n

How to do a bodyweight squatStand with feet about hip-width apart. Toes can point slightly out if that feels natural.With ribcage stacked over pelvis, send hips back and bend the knees, as if sitting onto a chair behind you.Keep your chest relaxed and upright as you lower to a comfortable, pain-free depth.Push the floor away through your whole foot to return to standing.How can you tell if you\u2019re squatting correctly?<\/p>\n

Everyone\u2019s squat will look slightly different based on bone structure and individual limitations. \u2018Despite the shapes often looking similar, we\u2019re all built differently,\u2019 says Pate. Rather than chasing a perfect aesthetic, aim for a squat that:<\/p>\n

Feels smooth and controlledAllows you to breathe normallyDoesn\u2019t cause sharp pain during or afterFeels repeatable the next day without joint soreness (muscle soreness early on is normal)Is felt mainly in the thighs and hips, not the lower backCommon squat mistakes<\/p>\n

Moving too quickly is a common error. \u2018Lower yourself under control, letting the ankles, knees and hips bend together smoothly,\u2019 says PT Monty Simmons. \u2018The legs should fold together like an accordion.\u2019<\/p>\n

Other issues usually come from a mismatch between the exercise and the individual, says Pate. These include:<\/p>\n

Going deeper than mobility allowsForcing knees to track perfectly straightHolding your breath or bracing too hardTreating discomfort as something to push through<\/p>\n

\u2018Discomfort is feedback, not something to ignore,\u2019 says Pate.<\/p>\n

\"back<\/p>\n

South_agency\/\/Getty Images<\/p>\n

When is it safe to add load?<\/p>\n

A key indicator is being able to perform multiple bodyweight reps with good control. \u2018If you can comfortably do 10-20 repetitions and feel like you could repeat the set, the resistance is likely too light to drive progress,\u2019 says Simmons.<\/p>\n

According to Pate, other signs include:<\/p>\n

Feeling confident and stableRecovering well between sessionsMaintaining movement quality from first rep to last<\/p>\n

How much weight should you add? \u2018Start very light, even 2-5kg,\u2019 says Pate. \u2018You should finish feeling worked, not depleted, and still be able to move as well as you did without weight.\u2019<\/p>\n

The 4 best squat variations for women over 40<\/p>\n

\u2018These options are joint-friendly, confidence-building and adaptable, whether you train at home or in the gym,\u2019 says Pate.<\/p>\n

1. Chair squat \/ box squat\"ImageStand in front of a chairSit down slowlyStand back up using your legs, avoiding your arms unless needed2. Goblet squat\"ImageHold a light dumbbell or kettlebell at chest heightSquat comfortably, keeping the weight closePush through your feet to return to standing3. Supported squatHold a stable support such as a rail or doorframeSquat to a comfortable depthUse the support only as much as needed4. Leg press\"Image<\/p>\n

\u2018The leg press trains the same main muscles as a squat while providing external stability and reducing balance demands,\u2019 says Pate. It can suit those with limited ankle mobility, lower confidence or who are rebuilding strength.<\/p>\n

Sit with hips in contact with the seat and your lower back supportedPlace feet hip- to shoulder-width apart, midway up the platformUnrack with soft knees and brace gently without holding your breathBend hips and knees together, lowering until thighs are roughly parallel or just before the pelvis tucksPush through your whole foot, stopping short of locking the knees, moving smoothly and under control.Related Stories\"Headshot<\/p>\n

Abbi Henderson is Acting Nutrition writer who covers health, fitness, women\u2019s sport and lifestyle for Women’s Health and Men’s Health. Before settling in a British seaside town, she spent a couple of years living in Canada, where she contributed to publications such as Best Health, Foodism and Canadian Living, and discovered she is, in fact, a little outdoorsy. With a desire to help make healthcare, exercise and sport more accessible to women, she writes about everything from the realities of seeking medical support as a woman to those of being a female athlete fighting for equality. She has a personal trainer qualification, a couple of medals from her short time in competitive Irish dancing, and an Arsenal Women season ticket. When she\u2019s not in front of a screen working, she enjoys weightlifting, going for walks and stopping for little treats (matchas and pastries), and trying new recipes (that are almost always pasta-based).\u00a0<\/p>\n