How Many Squats You Should Be Able to Do at Every Age

Introduction to Squats

There’s no ifs, ands, or flabby butts about it. “The squat is your powerhouse,” Kristin Collins, a trainer at Life Time fitness club, told The Post. Whether you’re scooping up your toddler, sliding into your car or settling onto the porcelain throne, being able to drop it low and stand back up is essential to getting through the day. Kristin Collins works as a personal trainer and group fitness coach at Life Time DUMBO.

“The basic demands of daily life don’t vary that much from age group to age group,” Collins said. “Squats are arguably the most fundamental movement pattern we utilize.”

Butt First, Form Check

“Before considering the quantity of squats, we should establish the optimal quality,” Collins said. When you drop into a squat, make sure your hips line up with your knees, your knees stay in line with your toes, and your heels stay glued to the ground.

There are plenty of squat variations, but today, we’re talking bodyweight and weighted squats.

Bodyweight squats are perfect for beginners, warmups or building endurance in your legs, glutes and core. Even better, they require no equipment, with your body’s own weight serving as the resistance.

Proper squat form is crucial for maximizing muscle engagement and preventing injuries. Kristin Collins/Life Time

The downside: Your progress can plateau as your muscles become familiar with squatting your own body weight, making the exercise feel less challenging.

Weighted Squats

“Your body needs new stimuli to overcome plateaus and to continue building your muscles and bones,” Collins said. “The best target for your functional movement patterns is to incrementally increase the demands on your body over time.”

That’s where weighted squats come in. Whether it’s a barbell, kettlebell or other form of weight, these squats provide more resistance, making them a game changer for building strength and muscle mass. They also engage more muscles in your core and lower back.

Weighted squats can increase resistance and lead to bigger muscle gains. master1305 – stock.adobe.com

Squat Standards by Age

When it comes to how many squats you should be able to do, there’s no one-size-fits-all. Factors like sex, age, pregnancy, menopause, athletic experience and personal goals all come into play.

That said, Collins says a good benchmark for functional independence and average fitness looks something like this:

• 20s: 50 nonstop bodyweight squats, or 10 squats holding 40% to 50% of your body weight
• 30s and 40s: 50 nonstop bodyweight squats, or 10 squats holding 50% to 60% of your body weight
• 50s: 40 nonstop bodyweight squats, or 10 squats with 40% to 50% of your body weight
• 60s: 30 nonstop bodyweight squats, or 10 squats holding 30% of your body weight
• 70s and up: 20 nonstop bodyweight squats, or 10 squats with 20% of your body weight

Fitness is About Lifestyle, Not Age

There’s a large body of research that shows your fitness level depends more on your lifestyle choices over the years than the number of candles on your birthday cake.

“I have the pleasure of working with people in their early 20s all the way to early 80s and everyone in between,” Collins said. “I have a 72-year-old client leg pressing 140 lbs., an 82-year-old client who’s doing 10 squats with 25% of her bodyweight.”

Properly executed squats can help preserve strength and mobility with age. Studio Romantic – stock.adobe.com

Get Low Without Getting Hurt

Everyone’s body is unique, and small adjustments can make a big difference when it comes to perfecting your squat form.

For example, taller people tend to have longer femur, which Collins said can make it easier to fall forward or stop short of hitting optimal depth in your squat.

Simple modifications can make squats easier and more effective depending on your personal needs. master1305 – stock.adobe.com

The Power of Strong Muscles

Keeping your muscles strong is critically important for maintaining a high quality of life at any age.

Of course, muscular strength helps with lifting heavy objects, but it’s also essential for overall mobility. Strong muscles improve balance and coordination, greatly reducing the risk of falls and injury.

Squats strengthen the leg and core muscles that are important for stability and balance. Kristin Collins/Life Time

Conclusion

Maintaining muscle mass also boosts bone density, lowering the risk of osteoporosis and fractures, especially as we age.

Research also shows that keeping your muscles strong can improve cardiovascular health, ramp up your metabolism, give you more energy and even help you live longer.

And let’s not forget: Strong muscles act as a natural cushion, protecting joints and bones from injury. Just ask Collins, who knows this firsthand.

Frequently Asked Questions

Q: How many squats should I be able to do at my age?

A: The number of squats you should be able to do varies by age, but a good benchmark for functional independence and average fitness is: 20s: 50 nonstop bodyweight squats, 30s and 40s: 50 nonstop bodyweight squats, 50s: 40 nonstop bodyweight squats, 60s: 30 nonstop bodyweight squats, 70s and up: 20 nonstop bodyweight squats.

Q: What is the proper form for a squat?

A: When you drop into a squat, make sure your hips line up with your knees, your knees stay in line with your toes, and your heels stay glued to the ground.

Q: Can I do weighted squats if I’m a beginner?

A: It’s recommended to start with bodyweight squats and progress to weighted squats as you build strength and endurance.