How many squats you should do – without break – at all ages

There are no IFS, ands, or flabby butt.

“Squat is its power,” Kristin Collins, coach of the Life Time Fitness Club, told The Post.

If you are taking your baby, sliding to the car or settling on the porcelain throne, being able to release it and recover is essential to spend the day.

“The basic demands of everyday life do not vary much from age group for age group,” said Collins. “Squats are undoubtedly the most fundamental movement pattern we use.”

She broke it to the post, describing how many squats you should look for at each stage of life and offering tips on how to adapt the change to meet the exclusive needs of your body.

First butt, form verification

“Before considering the amount of squats, we must establish the ideal quality,” said Collins.

When you fall into a squat, make sure your hips align with your knees, your knees are aligned with your toes and your heels are glued to the floor.

There are many squat variations, but today we are talking about body weight and heavy squats.

Body weight squats are perfect for beginners, heating or building resistance in the legs, buttocks and nucleus. Better yet, they do not need equipment, with the weight of your body serving as resistance.

The disadvantage: Your progress can plateau as your muscles are familiar with the squat of your own body weight, making exercise less challenging.

“Your body needs new stimuli to overcome the plateaus and continue building their muscles and bones,” said Collins. “The best target for your standards of functional motion is to increase your body’s demands over time.”

That’s where weighted squats come in. Whether it’s a Barbell, kettlebell or other weight, these squats provide more resistance, making them a change of game to build strength and muscle mass. They also involve more muscles in the nucleus and lumbar region.

Age -crouching standards

When it comes to how many squats you should do, there is no single size. Factors such as sex, age, pregnancy, menopause, athletic experience and personal goals come into play.

That said, Collins says that a good reference for functional independence and average fitness looks like the following:

• 20s: 50 squats without scales or 10 squats with 40% to 50% of your body weight
• 30s and 40s: 50 squats without scales, or 10 squats with 50% to 60% of your body weight
• 50s: 40 squats without scales, or 10 squats with 40% to 50% of your body weight
• 60s: 30 squats without scales or 10 squats with 30% of your body weight
• 70s or more: 20 non -stop squats, or 10 squats with 20% of your body weight

“Again, no matter your age, your body will adapt to the stress you put,” Collins said. “Increasing your time under tension, representatives or weight, for example, will continue to increase your strength and resistance.”

Fitness is about lifestyle, not age

There is a large research body that shows that your level of fitness depends more on your lifestyle choices over the years than the number of candles on your birthday cake.

“I am pleased to work with people in their early 20s until the early 1980s and everyone,” said Collins. “I have a 72 -year -old leg by pressing 140 pounds, an 82 -year -old client who is making 10 squats with 25% of his body weight.”

If you find it difficult to achieve the recommended squat count to your age group, Collins said it can reveal some things about your health.

“If you can’t squat to 90 degrees without your heels fall, they probably have weak ankles and definitely have limited mobility,” she said.

“If you can’t squat to 90 degrees without your chest fell forward, it probably means you have weak backs and buttocks,” Collins explained.

“If you can’t deal with the low basic volume of body weight squats, it is more likely to be injured and certainly more likely to recover from an injury,” she warned.

For the age of 35 or more: stay short can signal that you are losing muscle mass and bone density. The good news? Strength training can help rebuild both.

“A 55 -year -old man who has prioritized strength training can have stronger bones than a 35 -year -old man who has a sedentary lifestyle and does not train with resistance,” Collins said.

Stay low without getting hurt

Everyone’s body is unique, and small adjustments can make a big difference when it comes to improving its squat form.

For example, higher people tend to have longer femoral bones, which Collins said it can make it easier to fall or stop reaching the ideal depth in their squat.

“If you are falling ahead for any reason, raise your heels using towels or weights,” she recommended.

If you have unstable knees, Collins said that the incorporation of resistance bands into your squats can provide additional support.

“The tension of the bands helps in alignment and strengthens the joints and tendons around the knees,” she explained.

While the classic “Feet Omnor Width, the toes forward” works for many, Collins said that those whose foot fingers point inside can fight to achieve the proper depth with this posture.

“I recommend lying on my back and simulate a floor squat. Find where you feel comfortable with a 90-degree curve on your knee-so see the distance your heels are from each other and that angular your feet are spinning,” she said. “This will be your authentic squat position.”

The power of the strong muscles

Keeping your muscles strong is extremely important to maintain a high quality of life at any age.

Obviously, muscle strength helps raise heavy objects, but it is also essential for general mobility. Strong muscles improve balance and coordination, greatly reducing the risk of falls and injuries.

Maintenance of muscle mass also increases bone density, reducing the risk of osteoporosis and fractures, especially as we get older.

Research also shows that keeping your muscles strong can improve cardiovascular health, increase your metabolism, provide more energy, and even help you live longer.

And let’s not forget: the strong muscles act like a natural pillow, protecting joints and bones against injury. Just ask Collins, who knows that firsthand.

“In October 2023, I was hit by a truck while riding a bicycle for work,” she said. I firmly believe that my muscles have protected my bones from being broken. ”

Collins was hit directly in the leg, and while she suffered a crack in the tibia, there was no serious damage that required surgery. Thanks to hard hard work and physical therapy, she managed a half-marathon just 7 months after the accident.

“Strong muscles protect your body from real -life trauma and help you heal faster,” Collins said.