Squats are the gold standard of functional fitness. They build strength, support mobility, and mimic movements we use every single day—like sitting, standing, lifting, and climbing. But a common question people ask is: How many squats should I be doing, especially as I age?
The truth is, there’s no one-size-fits-all number. However, there are smart benchmarks that can guide your goals based on your age, fitness level, and overall health.
Let’s break it down.
Why Squats Matter at Every Stage of Life
Squats aren’t just a leg workout. They activate your glutes, hamstrings, core, and even your posture muscles. They help with balance, joint stability, and prevent injuries—especially as we age. Whether you’re 25 or 65, squats can (and should) be part of your weekly routine.
Suggested Squat Goals by Age Group
In Your 20s–30s: Build Strength and Endurance
- Goal: 40–60 bodyweight squats in a single set
- Training tip: Add weight (dumbbells or a barbell) to keep progressing, and try variations like jump squats or split squats for more challenge.
In Your 40s–50s: Maintain Strength and Support Mobility
- Goal: 30–50 squats in a single set, or 3 sets of 15–20
- Training tip: Focus on form over speed. Include goblet squats and chair squats to engage the core and support joint health.
In Your 60s and Beyond: Stay Functional and Prevent Falls
- Goal: 10–30 squats per day, broken into smaller sets
- Training tip: Use a chair behind you for support, and perform slow, controlled reps. Squats help maintain independence and reduce fall risk.
Listen to Your Body, Not Just the Numbers
It’s not about hitting some magic number—it’s about what you gain. If your form is solid, and you’re progressing over time, you’re doing it right. Quality always beats quantity, especially when it comes to preventing injury and maximizing benefit.
Also, don’t be afraid to start small. If you’re new to squats or returning after time off, begin with just 5–10 reps a day and build up. Consistency matters more than intensity.
Bonus: Make It a Daily Habit
Try this: Do a quick set of squats every time you brush your teeth, wait for your coffee to brew, or during commercial breaks. Tiny habits add up fast.