How To Progress or Modify Your Squat

The squat is one of the most functional exercises with benefits for people of all fitness levels. It can be modified to match your current abilities while easily allowing you to progress as you get stronger. Let's explore the benefits and modifications in more detail:

Benefits of Squats:

1. Improved Bone Health: Squats strengthen your body in a weight-bearing position, which is beneficial for bone health. This can help prevent or even improve conditions like osteoporosis or osteopenia.
2. Weight Loss and Cardiovascular Health: Squats engage major muscle groups, leading to a high energy demand. This not only helps with weight loss but also promotes cardiovascular health.
3. Joint Strength: Squats strengthen the muscles around the knee and hip joints. This is particularly useful for individuals dealing with hip or knee pain caused by conditions such as arthritis.
4. Functional Movement: Practicing squats can improve your ability to perform everyday tasks, such as getting out of chairs, especially those low couches! You might have no issues with this now but that's the perfect time to start strengthening. The work you put in today can help alleviate future troubles!

So, how can you start incorporating them into your routine? The beauty of squats lies in their adaptability – there are numerous ways to make them more challenging or to simplify them. The key is to aim for the ability to complete 2-3 sets of 8-12 repetitions of your chosen squat variation. If after you finish your 2-3 sets you don't feel much effort, it's time to step up the challenge. On the other hand, if you struggle to complete even a single set, it may be time to explore modifications to make the exercise more accessible. In the following blog, we'll provide you with a comprehensive guide to achieving your ideal squat form.

Modifications to Make Squats Easier:

1. Reduce Depth: If full squats are challenging, stop before your thighs are parallel to the ground. Decreasing the depth will make the exercise easier.
2. Use a Low Chair: Sit back into a low chair and then stand up. The chair provides support and makes the squat more manageable.
3. Use a Higher Chair: Similar to the low chair, this provides support and can be helpful for those who find squats difficult.
4. Use Your Hands (One Direction): You can sit down without the use of your hands, and then rely on them to help you stand up.
5. Use Your Hands (Both Directions): For even more assistance, use your hands both when sitting down and standing up. This can be especially useful if you're just starting.

Modifications to Make Squats Harder:

1. Squat Tempo: Slow down the descent phase and speed up the ascent phase. This challenges your muscles and balance by varying the speed of the movement. Let it take you 3 seconds to squat down and let it take you 1 second to squat up.
2. Use Extra Weight: Hold a dumbbell close to your body while squatting. The added weight intensifies the exercise. Use as much weight as is appropriate.
3. Squat Deeper: Increasing the depth of your squat makes it more challenging.
4. One-Legged Squats (Pistol Squats): This is an advanced modification. If your new to the pistol squat you can start by squatting into a chair with one leg, and then progress to one-legged squats without the chair. It's an excellent exercise for strength and balance. This modification is always great if you find that one leg is stronger than the other since it lets you focus on each side separately.

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