Want to see if you're in good shape? Squats are one of the best indicators of your overall fitness.
Trainer at Life Time fitnesscenter Kristin Collins breaks down exactly how many squats you should be able to perform in each decade of your life — no breaks allowed.
For beginners: Bodyweight is enough
If you’re new to training, start with bodyweight squats.
No equipment needed, and they’ll strengthen your legs, glutes, and core. Focus more on form than on quantity at the beginning.
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When bodyweight isn’t enough
As your muscles adapt, squats with just bodyweight might become too easy. That’s a sign it’s time to increase the challenge by adding weights like a kettlebell or barbell.
Technique comes first
Before counting reps, make sure your squat form is solid.
Your hips should lower to knee level, your knees should track with your toes, and your heels should stay grounded. Poor form reduces results and increases injury risk.
Make squats a habit
Regardless of your age, squats are essential. They help with everyday tasks like picking things up or sitting down.
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Keep challenging your body over time to improve both strength and endurance.
In your 20s: Aim high
This is your physical prime, so you should be able to knock out 50 bodyweight squats without a break.
If you're looking to challenge yourself, go for 10 squats using 40–50% of your body weight as resistance.
In your 30s: Maintain your strength
Life might be getting busier with work and family, but that’s no excuse to let your fitness slide.
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You should still manage 50 squats without stopping or 10 squats using 50–60% of your body weight.
In your 40s: Stay consistent
You might start noticing small declines in strength, but consistency is key. Try to stick with 50 bodyweight squats or 10 weighted squats at 50–60% of your body weight.
In your 50s: Adjust as needed
It's time to modify the intensity to match your body’s needs.
The goal here is 40 bodyweight squats without a break or 10 weighted squats using 40–50% of your body weight.
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In your 60s: Focus on function
Mobility and functional strength become essential.
A realistic target is 30 squats without resting, or 10 weighted squats with 30% of your body weight — if your technique and strength allow.
In your 70s and beyond: Keep moving
Age is just a number. Even in your 70s, squats should be part of your daily movement.
Aim for 20 bodyweight squats without stopping, or 10 squats using just 20% of your body weight.
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This article is based on information from Nyheder 24.