If I had to pick just one exercise for women in midlife? Squats.
WHY? The squat is not just hitting your quads, it packs a punch for your glutes, hamstrings, core, and even your back. It also supports functional movement: the ability to go from sitting to standing, climbing stairs, and more. Squats support bone health as well as muscle and joint health.
Squats aren’t just “leg day” — they work your quads, glutes, hamstrings, calves, core, and even your back.
That means more muscle activation and better calorie burn.
Weight-bearing moves like squats help strengthen bones and prevent osteoporosis (huge for women in perimenopause/menopause).
They also improve joint mobility in hips, knees, and ankles.
Squats mimic movements you do daily (sitting, standing, lifting).
Training them makes everyday tasks easier and reduces risk of injury.
Because squats use big muscle groups, they raise heart rate and boost metabolism even after you’re done.
Squats challenge balance and coordination.
Engaging the core + lower body together improves stability and athletic performance.
Beginners can do bodyweight squats.
Advanced athletes can add weights, resistance bands, or jumps to scale intensity.
👉 Think of squats as the foundation of strength training: they build muscle, protect bones, improve metabolism, and help you move better for life.
Feet shoulder-width apart (or slightly wider if that feels natural).
Toes pointing slightly out (~15–30°), not straight ahead.
Push your hips back and down (like sitting into a chair).
Knees bend naturally but should track in line with your toes — don’t let them cave inward.
Lower until your thighs are at least parallel to the floor (or as low as your mobility allows without pain).
Weight stays mostly in your heels/midfoot — you should be able to wiggle your toes.
Press through your heels, squeeze your glutes, and straighten your legs to return to standing.
Don’t lock your knees hard at the top — keep a slight bend.
Letting your knees collapse inward
Rising onto your toes
Rounding your back or leaning too far forward
Dropping too fast instead of controlled movement
Don't be afraid of the squat! You will miss out on the fantastic benefits:
✅ Build lean muscle (bye-bye creeping weight gain)
✅ Strengthen bones + protect against osteoporosis
✅ Boost metabolism long after your workout
✅ Improve balance, mobility, and everyday strength
✅ Keep you moving with confidence at every age
From chasing kids now to chasing grandkids later — squats are your longevity move.
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