Why I Still Squat (and Why It Matters More After 50)

I used to think of squats as a gym exercise, something for people chasing bigger legs.

These days I see them differently. Every time I get up from a chair, climb into the car, or bend down to pick something up off the floor, I’m doing a squat.

So are you.

That’s what changed my mind. Squats aren’t really about the gym. They’re about staying able to do everyday things on our own, for as long as we can.

Here’s how I approach them now:

1. Start with a chair. Stand in front of a sturdy chair, feet about shoulder-width apart. Sit back slowly until you lightly touch the seat, then stand back up. That’s it.

2. Push through your heels. Keep your weight in your heels and the middle of your foot, not your toes.

3. Keep your chest up. Think “proud chest,” not curling forward.

4. Let your knees follow your toes. They should track over your feet, not cave inward.

5. Go slow. Three seconds down, one second up. Slow is where the strength gets built.

   
   

I aim for a few sets of 8 to 10, a few days a week. Some days I add weight. Some days the chair is all I’ve got, and that counts too.

I’m not a trainer, and every body is different. If you have knee, hip, or back concerns, check with your doctor first.

But if you can, try ten chair squats today. Not to get fit by Friday. Just to keep the everyday things easy for years to come.

Just a guy on a journey,

Mark Salinas