Many seniors are told that they shouldn't squat because it's bad for their knees. However, squats are one of the best ways for seniors to build leg strength, and when done correctly, they're safe to do. Watch the video below to learn 5 steps to safer squats for seniors.
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Why Squats Are Important for Seniors
If you stand up from a chair or get off the toilet, you're already doing squats. They help build leg strength, improve balance, and keep you independent.
But many seniors avoid squats due to fear of knee pain or bad advice. The truth is—when done right—squats are not only safe, they're essential.
5 Steps to Safer Squats for Seniors
Here’s a simple method to do squats for seniors safely. All five steps start with the letter “S” to help you remember them.
Step 1: Stance
Stand with your feet hip-width or slightly wider. Let your toes point naturally forward or slightly out. Align your knees with your toes to keep your arches supported and avoid buckling in.
From the side view, make sure your spine is in a neutral position. Avoid too much arch or rounding.
Step 2: Sit Back
Push your hips back first, not your knees forward. This helps shift weight to your heels and reduces pressure on your knees. Practice in front of a chair for safety.
Step 3: Slowly Lower
Control your movement on the way down. Slowly lower your hips until they touch the chair (or as low as feels comfortable). Don’t rush.
Step 4: Stand Back Up
Now stand up quickly and powerfully. Push your hips forward as you rise to use your glutes and thighs efficiently.
Step 5: Start Over
Repeat the motion. Adjust your stance if needed. Make sure your knees stay aligned with your toes each time.
How to Progress Squats Safely
Once you’ve mastered bodyweight chair squats, go deeper to increase difficulty. The lower you go, the harder your muscles work.
Another option is to add weight. Hold a dumbbell or use a weighted object to challenge your legs more. Just keep following the same five steps.
How Many Squats Should Seniors Do?
If you're using weight, choose one that allows you to do 6 to 12 reps. Less than 6 is too heavy. More than 12 becomes endurance rather than strength.
Do 3 sets of 6–12 reps with rest between sets. If you’re doing bodyweight squats, aim for 3 sets of 10 per day. You can spread them throughout the day if needed.
Bodyweight squats can be done daily if your legs aren’t too sore. If you're using weights, rest at least one day between sessions. Three days per week works well for most seniors.
Final Tips on Squats for Seniors
Start slow, focus on form, and stay consistent. Squats for seniors can dramatically improve leg strength, stability, and everyday function...especially when done safely.
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