Squats can be hugely beneficial for healthy aging. In this episode, Ageless Workout coaches Shebah Carfagna and Nate Wilkins focus on how squats mirror everyday movements—like standing from a chair or getting out of a car—supporting independence and strength. We discuss safe technique fundamentals, scalable progressions from sit-to-stand to air squats, time under tension, and advanced options like jump squats.

In conversation with Peter Bowes, Nate and Shebah emphasize tailoring variations of a squat to individual abilities, joint health, and goals, with guidance for adding resistance when appropriate. Integrated routines, such as combining squats with walking, as Peter has discovered, can boost engagement and cardio benefits.

You should check with your doctor before starting a new exercise program.

This episode is the second in our 20-part series, Move for Life, exploring the intersection of longevity, strength training and movement.

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The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.