LEARN: Movement - Squats

What Is a Squat and Why Is Everyone Talking About It?

A squat is one of the most basic human movements. It’s the action of lowering your body by bending at the hips and knees, then standing back up again. We do versions of it every day  sitting down, standing up, getting off the floor, lifting, carrying, living.

So when squats are discussed in gyms or training programs, they’re not about an extreme or artificial exercise. They’re about training a movement we already rely on for daily life.

Squats are a compound movement, meaning they involve multiple joints and muscle groups working together hips, knees, ankles, core, and spine - all coordinated by the nervous system. Because of this, squats offer a high return for a relatively simple action. They’re not just about legs.

Why Squats Matter Beyond Fitness

Squats support strength, balance, and coordination all of which protect independence as we age. They load the bones in a way that supports bone density (when loaded ie lifting weights), and they carry over into other movements like deadlifts. More importantly, they make everyday tasks easier: getting up from the floor, lifting, playing, moving through the world with confidence.

Because squats require attention to posture, breath, and alignment, they also engage the brain. Strength training is consistently associated with improved mood, focus, and cognitive resilience.

Why I Add Squats After Cardio

After 45 minutes on the cross trainer, I add squats.

Right now, that’s because I have HYROX at the end of January, and wall balls sit at the end of the race- when fatigue is already high. Training squats when tired isn’t about punishment. It’s about preparing the body and brain to stay coordinated under load.

But beyond competition, squats matter because they build real-world strength. They support longevity, bone health, and functional movement, the kind that shows up in daily life, not just in the gym.

Squats and the Brain

One of the less talked-about benefits of squats is how they support the brain.  Both neuromuscular adaptation (even more important for women as estrogen drops and we need to promote/support these pathways to stimulate/grow muscle in other ways) - but also for many people for mental health.

Squats demand presence. They require coordination between breath, posture, balance, and load. That demand pulls attention into the body and away from mental noise.

When squatting, I’m checking in: how am I breathing, where is my weight, how is my alignment? That moment-to-moment feedback loop is neurological training. It’s one reason resistance training supports mental health, emotional regulation, and executive function.  It's hard!!

Learning Movement Takes Support

Learning movement does not come easily to everyone.

I didn’t just “figure out” squats. I worked with a personal trainer because technique, safety, and confidence matter. Strength isn’t just about effort; it’s about skill acquisition.

And because I see so many women with worsening pelvic floor symptoms  (and because mine isn’t perfect) I also worked with a pelvic physiotherapist. Evidence shows that strength training does not harm pelvic floor function when breath, load, and technique are managed well. In fact, it can improve it.

What Changes in Real Life

The benefits aren’t just about numbers on a bar.

It’s easier to get up and down from the ground.

Movement feels more accessible.

I feel more capable in my body.

Exercise is a happy space for me - in classes, when playing with my daughter, running with the dogs, or just moving through daily life. That sense of capacity matters more than any single metric.

Moving Forward

I get my patients to progressively load ie build up to squatting with at least 40 kg  not for ego, but because sufficient load supports bone strength.

But the most important message is this: some is better than none.

You don’t have to lift heavy.

You don’t have to love the gym.

You don’t have to do it perfectly.

You just need a way into movement that works for your body, your brain, and your life.

Because it’s not just about doing the thing.

It’s about figuring out how to get to the doing

And lastly, sometimes you need to have action to lead to motivation.