Are squats bad for your knees after 40?

Many women over 40 are told to stick to leg extensions, bodyweight work or unweighted lunges to spare their knees. Nikkiey's view is the opposite. She ran for 30 years without ever squatting, pounding her knees without building the muscles meant to protect them, and her knees started aching even in her sleep. The first time she did a goblet squat with real weight she was terrified it would make things worse. Within weeks the pain started to decrease, because the muscles around the joint were finally strong enough to do their job.

There is nuance across episodes. In her no-equipment home workout, Nikkiey acknowledges that squats or lunges bother a lot of women's knees or just don't feel right as they get older. If that's you, she offers two options. The wall sit builds strength and endurance in the quads and glutes without stressing your joints: 3 rounds of 30 to 45 seconds, knees stacked over ankles at 90 degrees, pressing through your heels. The glute bridge with a march works your glutes and deep core without a single squat: 3 sets of 10 to 12 controlled marches, hips lifted and core engaged.

The takeaway: knee pain is rarely a sign you're too old to squat. It's more often a sign the muscles around the knee haven't been trained. Start where you are, build strength, and progress. If you have a diagnosed knee condition, work with your doctor on what's right for you.