Not to be the bearer of bad news, but by the age of 30, we start losing between 3% and 8% of muscle mass. Worse, the percentages increase per decade. After age 60, the loss can reach up to 15%.

The good news? Strength training can mitigate the negative effects. According to a study published in the British Journal of Sports Medicine, evidence suggests “that just like heart-pumping aerobic exercise, strength training also may help older adults live longer,” Harvard Health notes.

Even better, you needn’t pump iron to receive the benefits: body weight exercises are also an accessible and effective way to gain muscle mass and prevent its loss. And, when it comes to body weight exercises, there’s one in particular that experts recommend: Squats.

“Squats and strength exercises from the age of 50 are key,” confirms David Ramirez, director at Viding Castellana in Madrid. “They help us to maintain mobility in the hips, knees, and ankles; to gain strength in the glutes, quadriceps, and core; and to ward off the onset of diseases such as osteoporosis or osteoarthritis.”

Longevity and strength training

The benefits of strength training go beyond strong muscles. While we tend to associate longevity with healthy habits such as following a nutritious diet and sleeping well, maintaining muscle strength is also one of the best predictors of life expectancy. Studies have found that muscle weakness—especially in the legs—is associated with an increased risk of all-cause mortality, cardiovascular disease, and a loss of independence.

“Muscle is a metabolically active tissue; it produces energy and helps cell synthesis,” Ramirez explains. “Therefore, the greater your strength, the greater the ability to remain autonomous and active.” Not to mention: “Strength is also a cardiovascular exercise. We shouldn’t limit our heart care to classic ‘cardio,’ because lifting weights also supports the heart.”

Squats for health

Squats activate everything, from the large muscle groups to the cardiovascular, neuromotor, and skeletal systems. In addition to improving posture and joint mobility, they help prevent age-related muscle loss (sarcopenia), strengthen bones, improve balance, reduce the risk of falls, and even increase insulin sensitivity.

But there’s no reason to not wait until the age of 50 to start strength training: “If we start in childhood or youth, we get a more solid musculoskeletal formation and a strength base that will protect us all our lives,” Ramirez notes.