While no single move suits everyone, the squat is hard to beat for (generally healthy) women in their 50s. As one of the ‘Big 3’ compound lifts alongside the deadlift and bench press, it’s proven to help counter age-related muscle loss known as sarcopenia, stave off osteoporosis and the decline of bone density, improve joint function and mobility, boost metabolism and enhance balance and stability. It’s invaluable.
When it comes to how heavy you should lift, large-scale fitness surveys provide useful benchmarks – crucially determined by bodyweight and fitness experience.
Use these numbers as guidance for your goals and remember that age doesn’t necessarily mean your strength will decline – some studies show that some women still significantly increase their strength after 50.
Strength standards for women in their 50s
These numbers are benchmarks for your one-rep max (1RM) – the max weight you can lift for one repetition with good form, based on a barbell squat performed with thighs travelling below parallel to the floor.
Factors that will influence your squat weight
Below, strength and conditioning coach for women Andy Vincent shares his advice.
Squat technique: ‘A barbell back squat is a very technical exercise. With the bar positioned on your shoulders, the load goes directly through your spine, which can be very taxing.’ Poor ankle and/or hip mobility: ‘Lowering into a squat compresses the front of your ankles and hips. Elevating your heels on a weight plate can help as it means that the front of your ankles have more space.’ Age Limb length and height: ‘Shorter people tend to have a lower centre of gravity and shorter femurs, which can mean more stability when squatting, and therefore a greater ability to squat heavier.’ Weight: ‘People with increased body mass tend to lift heavier since they have more power.’ Injury history Strength levels: ‘People with more muscle mass or more strength will have the ability to lift heavier.’How to increase your squat weight in your 50s Use progressive overload: ‘Fractional plates – from 0.5kg to 2.5kg – are invaluable for increasing the weight you lift over time, and this is essential for avoiding overtraining, and allowing your muscles to grow.’ Incorporate regular rest days: ‘Rest days are essential to enable your muscles to repair and build upon themselves. Depending on how often you train, alternate rest days with training days.’ Prioritise fuel: Food is energy, and protein is a non-negotiable. Research published in the International Journal of Sport Nutrition and Exercise Metabolism recommends that you should aim for a total daily intake of 1.6-2.4 grams of protein per kilogram of body mass.RELATED STORIES
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk and the print magazine, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.