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Summary
On episode 71 of 40+ Fitness, Coach Allan breaks down why the squat is one of the most important exercises in his coaching, walking through the reasons he introduces it early with nearly every client.
He covers the progression of squat variations, from bodyweight through goblet, back, front, and overhead squats, and explains when and why to move from one to the next.
He closes with the form details that matter most: full range of motion, knee tracking, and foot balance, all aimed at getting the benefit of the squat without the injury risk.
Links
- https://40plusfitness.com
Key Takeaways
- The squat is a natural, functional movement pattern. It's the same motion most people already use to pick something up off the floor, which is part of why Allan considers it foundational rather than optional.
- It requires no equipment. A bodyweight squat alone can be a real workout, and it's usually where Allan starts new clients before adding any load.
- Squatting reverses the damage sitting does to the body. Long periods of sitting deactivate the glutes, weaken the core, and stiffen the hips, which is the basis for the “sitting is the new smoking” idea Allan references.
- It's metabolically challenging because it uses the body's largest muscles through a long range of motion. That combination reliably raises heart rate, which is why Allan builds squats into metabolically demanding formats like Tabata intervals.
- Squat variations follow a deliberate progression. Bodyweight squats come first to check mobility and form, then goblet squats add light resistance and core stability, then back squats allow heavier loading, then front squats force upright posture and stronger ab control, and finally overhead squats demand the most shoulder mobility of all.
- Never add weight to bad form. Allan is direct about this: adding load before the movement pattern is right is an invitation to injury, no matter how ready someone feels.
- Full range of motion means going below parallel, hip crease below the knee. Stopping short puts all the stress on the quads and knees; going past parallel forces the glutes to activate and actually complete the lift.
- Knees should track out over the toes, not cave in and not bow out. Feet should stay balanced and flat through the movement, to the point that at the bottom of a good squat you should be able to wiggle your toes.
- Mobility limitations, especially in the ankles and hips, are the biggest barrier for most people over 40. Allan recommends regular stretching and muscle release work before squatting to address tight calves, limited ankle dorsiflexion, and stiff hips from sitting.
“Never add weight on bad form. If you don't have good form, do not add weight.”
Coach Allan