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The King of all lifts…
If I had to pick one movement that carries over to nearly every aspect of strength, performance, and health, it would be the squat. It’s simple, it’s brutal, and it’s effective. Whether you’re an athlete trying to improve speed and power, someone who just wants to stay strong as you age, or a lifter looking to build muscle, the squat has a place in your training.
The problem is, too many people skip it. Some avoid it because it feels hard. Others because it’s uncomfortable. And some because they buy into the myth that “squats are bad for your knees.” Let me clear that up right now: not squatting is worse for your knees (and the rest of your body) than squatting ever will be.
"Exercise is necessary for health, and the body must be trained to bear the burdens of life."
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EXPLANATION
So why is the squat such a big deal?
It’s a Total Mody Movement:
Even though most people think of squats as a “leg exercise,” they’re far more than that. When you squat, your legs, hips, and glutes are the prime movers, but your core, upper back, and even shoulders play a role in keeping you upright and stable. It’s one of the few movements that trains almost your entire body in a single rep.It Builds Strength and Power:
Squats put your body under load in a way that demands adaptation. You’re training large muscle groups, which means big strength gains and the ability to produce force quickly. That force production is what we call “power,” and power is the bridge between strength in the gym and performance in sport.It’s Tied Directly to Longevity:
This might be the most underrated point. As you age, one of the best predictors of quality of life is leg strength; especially your ability to stand up and sit down unassisted. Squatting is literally practicing that movement. Every rep is an investment in your ability to stay mobile, independent, and capable later in life.It’s Foundational for Athletes:
Sprinters, fighters, football players: you name the sport, and you’ll find squats programmed somewhere in their training. Strong legs and hips mean more explosiveness. A strong core and back mean better transfer of force. And practicing squats improves movement mechanics that carry over to almost every athletic skill.
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COACH’S INSIGHT
I’ll be honest with you, squats are uncomfortable. They test your legs, lungs, and mental toughness. That’s part of why they’re so effective. But here’s the thing: you don’t have to chase a world-record back squat to see the benefits.
Bodyweight squats, goblet squats, safety bar squats, box squats; there’s a variation for every level. The important part is that you’re training the squat pattern consistently and progressing over time.
If you’re an athlete, I recommend keeping squats as a mainstay in your weekly program. Rotate the style (front squat, back squat, split squat, etc.) based on your phase of training and your sport needs.
If you’re training for health and longevity, focus on quality movement, controlled reps, and strength you can carry into everyday life. Being able to sit down and stand up with ease, climb stairs without pain, and pick things up without throwing your back out; that’s real performance.
At the end of the day, squats aren’t just another exercise. They’re a skill. A skill that builds muscle, strength, and resilience. A skill that keeps you powerful on the field and capable off of it.
So my advice is simple: squat. Squat often. Squat well. Your future self will thank you for it.
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