From the age of 30, we naturally begin to lose between 3% and 5% of muscle mass per decade. This process, called sarcopenia, speeds up after 50, affecting strength, balance, and mobility. Although it is an inevitable physiological change, it can be slowed down significantly with proper habits, with strength training being one of the most effective tools.
Various studies show that strength training not only preserves muscle, but also improves bone density and metabolic health. Incorporating this type of exercise into the weekly routine is key to maintaining physical independence in older ages. Among all options, there is one movement that stands out for its effectiveness and versatility: the squat, considered by many experts as the best exercise to slow the loss of muscle mass.
How to perform the perfect squat
To perform a proper squat, place your feet shoulder-width apart, with the toes slightly turned outward. Keep your back straight, chest open, and gaze forward. Start the movement by bending the knees and hips as if you were going to sit in a chair, ensuring that the knees do not pass the toes. Lower until the thighs are parallel to the floor or as close as possible.
During the ascent, push hard from the heels, keeping the glutes and core activated. It is important to breathe in a controlled manner: inhale as you lower and exhale as you rise. If you are a beginner, start with your body weight; over time, you can add resistance with dumbbells or a barbell to increase difficulty. The key is technique: a clean movement prevents injuries and maximizes results.
The squat is a compound exercise that involves multiple muscle groups. It mainly works the quadriceps, glutes and hamstrings, but also activates the core, the lower back and even upper body muscles when loaded. This global involvement makes it a very efficient movement, as it stimulates a large amount of muscle fibers in a single repetition.
In addition to strengthening, it improves joint mobility and neuromuscular coordination. Regular practice helps maintain stability, reduce the risk of falls, and optimize posture. These benefits are essential from age 50, when balance and functional strength are decisive for independence. A well-executed squat not only builds muscle, it also protects your body in the long term.
Strength training, vital for aging healthily
Strength training, beyond aesthetics, is a direct investment in health and longevity. By stimulating muscle growth and maintenance, it improves insulin sensitivity, reduces chronic inflammation, and strengthens the immune system. It also helps maintain an active metabolism, which helps control weight and prevent age-related diseases.
Incorporating two or three strength sessions per week, with exercises such as squats, deadlifts, or bench presses, can make a big difference in quality of life. It’s not about lifting heavy loads from the start, but about progressing gradually and safely. Consistency is more important than initial intensity, and tailoring training to each person’s abilities is essential.
Living more years with energy, strength and mobility is possible if strength training is included as a pillar of the lifestyle. This type of exercise delays muscle loss, improves bone density, and increases functional capacity for daily activities. Aging does not mean losing vitality: with the right routine, you can gain independence and well-being even in advanced ages.
