Girona-based trainer Blanca Pombal has highlighted the squat as a fundamental exercise for health at any age, particularly for individuals over 50, due to its effectiveness in combating muscle loss.
Pombal described the squat as a "simple exercise you can do at home that gives you many benefits", adding that it is the "star exercise" for staying strong, firm, and active after 50. The exercise is considered by trainers and specialists to be a critical movement for physical well-being.
Squats mirror everyday actions such as standing from a chair, climbing stairs, or bending down. Experts define it as a basic human movement pattern. Training with squats improves physical performance and directly impacts daily autonomy.
Why Squats are so Effective
When performing a squat, large muscle groups, including the legs, glutes, abdomen, and lower back, are engaged. Stabilisation systems involving balance and coordination also play a part. This means squats are not just about strength but provide a full-body workout. This simultaneous activation is why it is called a "star exercise" in functional training.
The importance of squats increases with age. As people get older, the body loses muscle mass and functional capacity, which can lead to less stability, fatigue, and difficulty with basic movements. Squats are a key tool to fight this progressive decline.
One of the main appeals of this exercise is its accessibility. It does not require equipment or prior experience and can be adapted to different fitness levels. People can do it using only their body weight, by leaning on a chair, or by adding extra resistance as they get stronger.
The most basic approach involves sitting down and standing up from a chair while keeping good posture: a straight back, feet firm on the ground, and controlled movement. Repeating this action several times a day can lead to progressive improvements in strength, stability, and muscle endurance within a few weeks, according to specialists.
Beyond Physical Strength
Beyond physical benefits, squats also offer a key functional component. They help prevent falls, improve balance, and contribute to maintaining independence in older age. For these reasons, more training professionals are recommending squats as a foundation for any exercise routine.
