🏋️♀️ Squats After 40: Why They Matter (and How to Do Them Safely)
- azielsalavarria
- Sep 23
- 3 min read
If there’s one move I keep coming back to — it’s the humble squat. Simple, yes… but powerful. For women over 40, squats can be a game-changer. You don’t need a gym or fancy equipment — just your body, a bit of space, and the decision to show up for your health.
But here’s the thing — squats aren’t just about strong legs. They’re about living life with ease, confidence, and strength. Sitting down, standing up, chasing the dog, picking up the groceries — this movement matters.
🌟 Why Squats Are So Beneficial
Let’s break down why I love adding squats into my week (and why I encourage you to do the same):
💪 Build Strength – Squats target your glutes, thighs, and core. That means more support for your joints and fewer niggles and injuries down the track.
🏃 Everyday Function – They mimic how we move daily. From the car to the couch to the stairs — squats keep you moving better, longer.
🦴 Bone Health – Squats are a weight-bearing exercise, which is essential for maintaining bone density and fighting off osteoporosis.
⚖️ Balance & Stability – By training your legs and core together, squats help you stay steady on your feet — reducing the risk of falls and boosting your confidence.
🤸 Flexibility & Mobility – This one surprises people: squats can help open up tight hips and ankles, easing stiffness.
❤️ Energy & Circulation – Yes, they can get your heart pumping! Plus, squats help improve circulation and support your lymphatic flow — key for reducing swelling and feeling energised.
🛠️ Squat Variations for Over-40s
If deep squats or heavy loads feel too much — don’t stress. You can still get all the benefits with these joint-friendly variations:
Chair Squats – Sit and stand from a chair to practise form with support.
Mini Squats – Keep the range smaller to ease pressure on the knees.
Wall Sits – Great for endurance, no joint strain.
Sumo Squats – A wider stance that opens the hips and works inner thighs.
Squat with Heel Raise – Adds a balance challenge and works the calves too.
➡️ I’ve popped a short video demo here so you can follow along and see how I modify these in real time.
🤕 Got Knee Pain or Bursitis?
Don’t worry — squats don’t have to be off the table. You just need to adjust and listen to your body.
✅ Stay in pain-free ranges (mini squats are magic).
✅ Try sit-to-stands from a chair — super functional and low impact.
✅ Keep wall sits shallow — don’t drop too low.
✅ Use support — hold a wall, rail, or resistance band.
✅ Or swap them out entirely for glute bridges or step-ups if needed.
👉 Remember: discomfort is okay — pain is not. Quality over quantity. It’s all about control, not how low you can go.
✨ The Takeaway
Squats are more than just a leg exercise — they’re an investment in your independence, your energy, and your confidence.
With a few simple tweaks, anyone can do them — even with cranky knees or limited mobility. The best part? You can do them in your kitchen, while brushing your teeth, or during the ad break on telly.
Every squat is a step toward strength, balance, and feeling good in your body — at any age.
💬 I’d love to know — what’s your favourite way to squat? Share it in the comments. You might just inspire someone else to get started too.
With strength and a smile,
Kellie 💜
💜 Ready to Move With Me?
Want a little more support with your movement, mindset, or motivation? Let’s get you moving confidently and consistently with a personalised plan that suits your life.
Your health journey deserves a cheerleader — and I’m here to walk beside you.
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