The squat for women over 40 is one of the most important movements but only when it’s done with intention and proper form.
Whether your goal is to feel stronger, protect your knees and hips, or move with more confidence in daily life, learning how to squat properly matters. These five tips will help you build strength safely while supporting long-term joint health and stability.
Squat for Women Over 40 & What I Like For My Clients
When working with me, you will see squats, ranging from air, kettlebell and dumbbell. Which I love ALL of them. If you can get under a bar, I think it is great but the key to squats is doing it properly without load and then adding load (weights).
Check out the videos that I did a while back in San Antonio with The Tribe Coaches. Here is a video of Nick from The Tribe Strength & Conditioning, doing a Back Squat, facing forward. Watch this first:
Key Points of Back Squat
1. Shoulders and hips are aligned. Feet are slightly past hip position with toes turned out. The core is engaged. (Ladies, your hips are not that wide!)
2. Only go down as low as you feel comfortable. If you need a box or a bench to tap while doing the squat, that is fine, but no sitting!
3. Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.
4. If you are not comfortable going into a back squat, there are other options for squats: Air squats, goblet squats, front squats, and Overhead Squats (Advanced). You have to do what is BEST for you!
5. Make sure you get a proper warm up when performing squats. Activate the glutes, quadriceps, and hamstrings, but don’t forget about the shoulders and traps as the bar is on the back.
Here is the video of Nick from The Tribe Strength & Conditioning Gym, doing a back squat from the side:
As you see, Nick is going past 90 degrees, and THAT is ok because that is what he knows. As a triathlete or an every day healthy human, you may not have that flexibility in your ankles and hips. That said, remember to do what is best for you. I would like to see at least 90 degrees, and you probably do that every day (the throne!).
Squats Are Essential to Life!
Squats are essential to everyday life. They are the building block of your swimming, cycling, running, picking up your kids, grandkids or even a pencil on the floor.
The goal for squats as we age is not to lift heavy sh&% all the time, the goal for aging is to maintain that muscle mass as long as we can and it starts with the basics of squatting with the legs and not picking up things with hinging at the hip (#OUCH my back!).
Common Mistakes with Squats for Women Over 40 and What to Avoid!
Squats are one of the most effective strength exercises for women over 40—but only when they’re done with intention. Avoiding these common mistakes will help you build strength safely, protect your joints, and move with more confidence.
1. Rushing the movement
Speed often replaces control. Squats should be smooth and deliberate, allowing your muscles—not momentum—to do the work.
2. Letting the knees collapse inward
Knees caving in can place unnecessary stress on the joints. Focus on pressing your feet into the floor and maintaining stable knee alignment throughout the movement.
3. Ignoring hip mobility
Tight hips can limit depth and shift strain to the knees or lower back. Prioritizing mobility makes squats feel stronger and more natural.
4. Overarching or rounding the lower back
A neutral spine is key. Bracing your core before you move helps protect your back and improves overall strength.
5. Lifting too heavy, too soon
Progression matters more than ego. Building strength gradually leads to better results and fewer setbacks—especially in midlife.
Mastering these fundamentals turns the squat into a powerful tool for strength, stability, and long-term mobility.
Want to learn more about strength training? Check out the How Strength Training Supports Menopause post!
Still need convincing of why strength training is important for women over 40? Click HERE to learn more today!
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