Our legs are powerhouses in so many ways. They house the largest muscles and bones in our bodies, which means they burn energy, utilize blood sugar, and generate more power than most other organ systems.
They are also the foundation of the functional movements that keep us independent, such as walking, running, sitting, standing, climbing, and descending stairs, lifting barbells, and even lifting groceries from the floor - and the list goes on.
So, needless to say, our legs are pretty important for a lot of things, from movement to metabolism. One of the best ways to train these functional powerhouses is through squatting. Here are some of the benefits supported by the peer-reviewed literature:
Supports Bone Health and Reduces Osteoporosis Risk
Heavy resistance squats stimulate bone density. In a study with postmenopausal women, performing heavy squats with fewer than five reps per set over 12 weeks led to significant increases in bone density and markers of bone growth compared to a control group.
Resistance training improves BMD in older women. A 24-week resistance training program in obese older women enhanced bone mineral density, muscle strength, and functional fitness versus a control group that experienced declines in these areas.
Exercise bolsters spine and hip BMD. Progressive resistance training programs—especially when performed at moderate to high intensity—show BMD improvements in critical areas like the lumbar spine and hips. APTA Orthopedics+1
Combats Muscle Loss (Sarcopenia) and Boosts Strength
Free-weight resistance training increases squat strength. In a 20-week study, women aged 40–60 (including both pre- and post-menopausal) performed resistance training twice weekly. All participants significantly improved their 1-RM squat strength.
Increases muscle mass & quality. Resistance training even in women aged 50–80 improves lean muscle mass and helps reverse age-related declines.
Muscle benefits extend to functional fitness. A review of interventions in peri- to post-menopausal women showed significant gains in muscle mass, strength, and functional fitness (like sit-to-stand performance).
Boosts Metabolism and Improves Body Composition
Resistance training combats age and menopause-related body composition changes. The 20-week free-weight training study showed increases in fat-free mass and reductions in fat mass for pre-menopausal women, with strength improvements across both pre- and post-menopausal groups.
Metabolic health improves with resistance training. Meta-analyses and systematic reviews confirm that resistance exercise improves metabolic markers (e.g., insulin sensitivity), body composition, and strength in older adults, including those with type 2 diabetes.
Enhances Balance, Mobility, and Everyday Function
Resistance training maintains lower-body strength and function. In obese older women, twice-weekly RT improved functional fitness measures—such as lower-body strength and dynamic balance—compared to controls who declined.
Strength training supports mobility and independence as aging progresses. The National Institute on Aging emphasizes that resistance training helps maintain muscle mass and functional capacity, delaying frailty and loss of mobility.
References
Heavy-resistance squats in postmenopausal women improved bone density and strength markers. Cathe Friedrich
20-week resistance training with free weights increased muscle mass, strength, and squat 1-RM in middle-aged women. BioMed Central
24-week resistance training enhanced BMD, body composition, and functional fitness in obese older women. MDPI
Resistance training improves bone mineral density and delays muscle loss in postmenopausal women. SpringerLink+2APTA Orthopedics+2
Resistance exercise improves metabolic markers and body composition in older adults. ScienceDirect+1
This week’s workout is a modification of a workout I did at CrossFit Pompano Beach. It was a sweatfest with a whole lot of squatting!
TIP! One of the best ways to learn how to do different types of squats and how to squat safely is to connect with a personal trainer! They can personalize squat training segments that are tailored to your goals, abilities, and limitations. Check out my friends at FUTURE for an amazing, personalized online personal training experience! This is the FINAL WEEK to get your first month FREE!
Warm Up
AMRAP 7 (As many rounds as possible in 7 minutes)
10 Air squats
10 Mountain Climbers (right + left = 1 repetition)
Movement Practice
Take 5-10 minutes to select your weights for the workout. The dumbbell thruster weight should be on the lighter side, where you can do 5-10 repetitions at a time unbroken. Remember to get as deep into the squat as your mobility allows.
Next, practice and select your weight for the kettlebell. This should be on the moderate to heavier side, where you can do 5 unbroken repetitions at a time. You can choose to swing the bell overhead (advanced) or to eye-level (beginner/intermediate)
Movement options:
Double dumbbell swing (If no kettlebell)
Hang power cleans instead of kettlebell swings if you are proficient and have the equipment (Suggested weight range 55lbs - 85lbs)
Wall Ball shots (Instead of thrusters - suggest 10-14# ball)
Jumping air squats if overhead shoulder mobility is an issue (Instead of dumbbell thrusters)
Workout
HOW TO: Start with 10 kettlebell swings and 2 dumbbell thrusters, then 9 kettlebell swings and 4 dumbbell thrusters, then 8 kettlebell swings and 6 dumbbell thrusters, and so on until you complete the repetitions scheme.
For Time (Target: 10-15 minutes)
10-9-8-7-6- 5- 4- 3- 2- 1 Kettlebell Swings
2- 4- 6-8-10-12-14-16-18-20 Dumbbell Thrusters
Cool Down
Show your legs some love with this 22-minute “Love your legs yoga stretching class” from Five Parks Yoga. #dontskiptheyoga
Housekeeping….
Introducing FUTURE!
"When life gets busy, we often forget that movement is a form of self-care. And it doesn’t have to be in the gym—simple stretches or bodyweight exercises make a difference.
That’s why we love personal training with Future. Your coach will design a custom plan that fits your lifestyle and check in regularly to make adjustments.
The best part? It’s all powered through the app, so you can get moving anywhere, at any time.
Future is the most cost-effective way to get professional fitness instruction/coaching. This is the FINAL WEEK to get your first month of 1-on-1 training FOR FREE with Future."
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