Although I am 49 years old, I've been back squatting almost every week since I started weightlifting again ten months ago after a 17-year hiatus. I learned some of the benefits of squat exercise when I was fifteen so there's no wonder I incorporated it into my training immediately when I returned to the gym. But since I'm no longer in my twenties, I have many questions regarding training routines and the safety of performing some exercises.
Is back squatting with weights safe to perform after 40?
Looking for the answer to this question I came across a bunch of research and professional advice about squats. Most of them highlight the benefits of squatting and none say we should avoid this magnificent exercise just because we turned 40 unless we don't have the shoulder mobility to hold a heavily loaded bar behind comfortably (where a safety squat bar can help) or have a medical condition incompatible with squatting. Mobility drills, good warm-ups incorporated in the training routine, proper form when performing squats, and the weight you load the bar with make the difference if squatting is beneficial for you or a risk for injury.
“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. “When you have to go to the washroom, that’s a squat. When you get in the car, that’s a squat. Every time you sit down or stand up, that’s a squat. If you don’t do them well, it affects the way you live.” - source aarp.org
As long as
research indicates that squat training may be useful for improving physical functions that resemble the squat movement in older adults, I don't see any reason to let the age stop me from squatting.
What are the benefits of squatting after 40?
From sources across the web, I pulled a dozen benefits we can get by incorporating squats into our training routine, such as:
Squats improve mobility
Squats improve your posture, balance, and mobility.
Build leg muscles
Squats are one of the best exercises for building muscle and lower body strength.
Prevent injuries
Squats also help improve flexibility and mobility, which can prevent injuries commonly caused by tight and weak muscles.
Stronger core
Squats engage your core muscles, which are essential for maintaining good posture and stability.
Flexibility Training
Squats can help increase mobility and flexibility in the lower body while also improving overall strength.
Squats burn calories
Squats will help you burn calories. The more muscles an exercise uses, the more calories you'll burn.
Improved posture
When they're performed with proper form, squats can improve posture by strengthening the muscles in the back, shoulders, and core.
Squatting keeps bones strong
Loading your bones during squats can signal the body to increase the mineralization of your bones. Doing this also turns on key hormones that build bone
Build Strong Quadriceps and Hamstrings
The quadriceps and hamstrings are two of the most important muscle groups in the lower body.
Increase speed
Multiple studies have shown a correlation between squat strength and speed.
Back pain relief
Performing squats can benefit those with back pain or help prevent it by targeting the root causes of future back pain.
Improved balance
The benefits of squats are numerous, ranging from improved strength and power to increased flexibility and balance.
Strengthening the knee joint
If performed right, squats strengthen the knee joint. On the other hand, squatting with weights can increase the risk of injury, including damage to the knees or lower back, when a person does not perform the exercise correctly.
Aid with hormone regulation
Squats have been
shown to increase testosterone levels, a hormone that contributes to muscle growth and overall fitness.
Enhance athletic performance
Based on the findings, the
researchers recommended targeting the core muscles with back squats to reduce the risk of injury and boost athletic performance.
