A fitness expert has shared the recommended number of squats one should do, categorized by age group.
As the festive season fades into memory and the remnants of holiday treats become a thing of the past, many individuals are setting their sights on a fresh start with a diet and workout plan.
The nature of one’s workout often varies depending on factors such as their capabilities, preferences, and age. For instance, someone aged over 60 might not perform as many squats as they did in their younger years.
Dr. Edward Laskowski from the Mayo Clinic has highlighted the benefits of incorporating squats into daily routines, emphasizing how they can ‘enhance performance in various sports’.
Personal trainer Natalya Alexeyenko explained to the Daily Mail the importance of ‘setting your stance’ when executing a squat. This involves positioning your feet shoulder-width apart.
Maintaining a stable core is essential when performing squats. Alexeyenko advises lowering your body until your thighs are parallel to the floor, or as far as your flexibility permits, ensuring your knees align with your toes.
For those aiming for a full squat, the technique involves descending gradually and pressing through your heels to return to the initial position, while avoiding any use of momentum, as noted by Alexeyenko in her conversation with the Daily Mail.
Now that the technique is clear, it’s time to determine the appropriate number of squats based on your age group.
Alexeyenko recommends that men aged 20 to 30 should target around 50 squats per minute, while women in the same age bracket should aim for 45 squats.
As individuals age, this number decreases. For those aged 31-40, both men and women should aim for ten fewer squats than their younger counterparts.
Women in their 40s should strive for 25 squats, while men should aim for slightly more at 30, as per the guidance of the personal trainer.
In the 50s age group, the squat count is reduced further, with men advised to do 25 and women 20.
For those in their 60s, the recommendation is no more than 15 squats in a minute, Alexeyenko notes, as this can help ‘maintain mobility and lessen the risk of falls’.
There are certain warning signs to be mindful of when performing squats. The health expert cautions: “If the lower back feels tight, it can cause the hips to rise, affecting depth and correct alignment,” as she mentioned to the Mail.