By Rita La Rosa Loud, B.S. 

I’ve grown to appreciate squats even more as I’ve entered my senior years. Squats are versatile exercises that can be tailor-made for fitness levels of all ages, including seniors. Whether performed with just body weight, supported against a wall, or using machines, squats maintain muscle mass and bone density as we age. In the absence of regular resistance exercise, many older adults will lose lean muscle tissue and therefore are at an increased risk of developing various physical and health-related impairments. Muscle loss leads to sarcopenia, while bone loss causes osteopenia or osteoporosis (see September 2022 article, “Diddly squat! There is something to it!”).
Squat exercise benefits
Squats not only strengthen the lower legs, hips, and buttocks, but also promote balance, stability, and overall mobility – key components for maintaining function and independence in daily activities of life. Older adults merging squat variations into a standard resistance exercise program experience enhanced quality of life, more confidence, and reduced risk of falling or injury, a major worry for seniors. Squat exercises also increase joint stabilization, build endurance in the legs and good news! It is easily performed anywhere.
Below are three of my favorite squat variations that are effective and safe for the older generation, which one can expect to take part in our Quincy College health and wellness facility:
Machine-based squats
Our Nautilus One Leg Press machine, a lower-body resistance exercise, is a type of alternative machine-based squat exercise. Like a squat, it involves hip and knee extension with the primer-mover muscles being hamstrings, gluteal, and quadriceps – all important muscles for preventing falls.
Seated wall squats
The seated wall squat, an isometric alternative to traditional body-weight squats, provides support and stability for the knees and hips while engaging the legs and core (midsection, hips, and lower back). These muscles are essential for sitting, standing, walking, and participating in many sports. Per British Journal of Sports Medicine, July 25, 2023, researchers concluded static isometric exercise involving engaging muscles sans movement, is the best way to reduce systolic and diastolic blood pressure. The seated wall squat or machine-based squat is modification of a body-weight squat for those with knee and hip concerns.
Body-weight squats
A traditional body-weight squat is the sit-to-stand, multi-muscle group squat exercise that targets the legs, hips, and back, specifically, the quadriceps (front thigh), hamstrings (back thigh), gluteal (hips, and buttocks). Performing mini (half range) squats versus deep (full range) squats can ease knee and hip stress.
Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College
To improve balance, posture, stability, and more, engage in a supervised, adult group fitness program that includes resistance training, aerobic activity, flexibility, and functional exercise. Located at Presidents Place, 1250 Hancock Street. Call 617-405-5978 to arrange a tour, inquire about complimentary training sessions, or obtain information on registration procedures. Street parking is available; a parking garage is next to the building.

About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978 or by email at Rita.larosaloud@quincycollege.edu.