The gym membership sits unused. The treadmill gathers dust. For millions of Americans, the intention to exercise is there—but the follow-through isn't. Yet according to growing evidence in exercise science and neurology, staying strong as you age may require far less than you think.
Just 25 squats, performed twice a day, can begin to reverse some of the most dangerous effects of aging on your body and brain.
"As you age, your muscle mass becomes a determining factor both in your quality of life and how long you live," says Dr. Mikael Michlovitz, a chiropractic neurologist specializing in musculoskeletal health and neuromuscular rehabilitation. "Most people don't act on this because they believe it has to be hard. It doesn't."
Why Squats—and Not Something Else?
If you're going to do one exercise, the science points clearly toward the squat.
The movement engages the quadriceps (front thigh), gluteus maximus (buttocks), and adductors (inner thigh)—three of the largest muscle groups in the entire human body. Known as "primary movers," these muscles undergo the greatest change in length during a squat, generating maximum mechanical stimulus.
But squats don't stop there. The exercise also activates the abdominals, obliques, and spinal muscles—what exercise scientists call the "core"—along with 18 distinct muscle groups in total. Few exercises match this scope.
"A squat could be described as a whole-body neurological event," Michlovitz said. "It may be the most complete exercise we have."
The Brain-Muscle Connection Most People Don't Know About
Here's where squats become more than a fitness tool—they become a brain exercise.
Every time you move a muscle, your nervous system is engaged in a two-way conversation. The brain sends commands outward (called efferent signals), but the muscles simultaneously send feedback back to the brain (afferent signals)—reporting on tension, joint position, and spatial awareness. This feedback is what keeps the brain alive, active, and sharp.
"Your brain is 2 percent of your body mass, yet it uses 20 to 25 percent of all the energy in your body," Michlovitz explained. "It's constantly processing afferent signals and turning them into responses. Those incoming signals are the stuff that keeps the brain functioning."
This has profound implications for aging. A principle called "use it or lose it"—well known in fitness circles—operates at a neurological level that most people have never considered. The brain, like muscle tissue, conserves resources by pruning connections it no longer uses. If your muscles are inactive, the neural pathways that govern them begin to degrade—and so does the cognitive circuitry they support.
"Anything that's alive adapts to its environment to conserve resources in order to survive," Michlovitz said. "If all you do is use your muscles to get to the fridge and the bathroom, your body will say: that's all we need. Let the rest waste away."
What Happens After 25: The Turning Point
Up to roughly age 25, muscle growth is largely automatic—driven by genetics and normal development. After that, the body shifts into a different mode: conservation. From age 25 onward, the muscles and neural pathways you use will be maintained; those you neglect will be gradually dismantled.
After 40, the rate of this decline accelerates with each passing decade.
"Your quality of life and your longevity will both depend on your amount of muscle mass," Michlovitz said. "It's such a strong influence."
This isn't just about aesthetics. Low muscle mass is now recognized as a significant predictor of mortality in older adults, linked to increased risk of cardiovascular disease, metabolic dysfunction, cognitive decline, and fall-related injury. Falls, notably, are the leading cause of traumatic death among the elderly in the United States.
The First Thing 25 Squats Does—Starting Day One
The immediate effects of squats are both muscular and neurological.
Within the first session, squats activate your nervous system, boosting circulation and delivering oxygen to peripheral tissues—including hands and feet, which are often cold in sedentary individuals due to poor blood flow. Joint health also improves: cartilage and connective tissue have limited blood supply and depend on the mechanical pumping action of movement to receive nutrients.
Perhaps most striking is the metabolic effect. Working muscles are the body's largest consumer of glucose—and unlike resting tissue, an active muscle can absorb glucose with little or no insulin. This means that even in people with insulin resistance, a brief bout of squats can meaningfully improve blood sugar control.
"It's like a sponge," Michlovitz said. "The difference between resting and moving is that a working muscle will accept glucose with much, much less insulin."
A Timeline: What to Expect Week by Week
Understanding the progression helps people stay consistent, especially when early results seem invisible.
Days 1–10: All improvement is neurological. No muscle growth has occurred yet—but the brain is rapidly building more precise, efficient pathways. Strength gains during this phase come entirely from improved timing and coordination.
Weeks 2–3: The body begins upregulating protein synthesis pathways, enzymes, and cellular machinery—essentially preparing the infrastructure for growth.
Weeks 3–6: Visible muscle growth begins. Muscle fibers thicken, lean mass increases, and functional improvements become apparent. Climbing stairs feels easier. Standing up from a chair requires noticeably less effort. Posture improves.
Weeks 6–12: Measurable changes in thigh circumference, significant gains in strength, and improvements in daily quality of life. Both neural refinement and physical hypertrophy are now driving results.
"A lot of the things you used to have trouble with will become so much easier," Michlovitz said.
The Fall Prevention Factor
One of the most underappreciated benefits of squats is their role in fall prevention—a concern that becomes increasingly critical with age.
Older adults fall more frequently not because of reduced muscle mass alone, but because of a combination of weakened muscles, reduced core stability, and slower neurological response times. When balance is disrupted—stepping off a curb, catching a stumble—the brain must process the situation and send corrective signals to the muscles faster than the fall can happen. If those pathways have degraded, the window closes.
Squats address all three factors simultaneously: building the leg and core strength to withstand disruptions, and sharpening the neural pathways that enable rapid, precise response.
How to Do It Safely
Proper form is non-negotiable—especially for beginners. Done incorrectly, squats can stress the knees and lower back. Done correctly, they protect and strengthen both.
Stance: Feet slightly wider than shoulder-width apart, toes angled outward at 45–60 degrees. This reduces knee strain and improves stability.
Knee tracking: As you lower, ensure your knees follow the line of your toes—never collapsing inward.
Weight distribution: Two-thirds to three-quarters of your weight should remain on your heels. Shifting forward loads the knees unnecessarily.
Back position: Keep your back straight—but not rigidly upright. A slight forward lean is normal and healthy. Think: chest up, hips back.
Range of motion: Work only within your comfortable, pain-free range. Depth matters far less than form and consistency.
Beginners can start with assisted squats—lowering onto a chair or stool—and gradually reduce the height of the surface as strength improves.
Start Small, Stay Consistent
The number 25 is a target, not a requirement. Those new to exercise should begin with five or ten repetitions and prioritize consistency over volume.
"Decide right now that you're going to do something," Michlovitz said. "If you can do 25, great. If not, start with five. Just commit to doing it twice a day—not to how many you do. Because if you start, you're going to start getting better."
Once squats become too easy, increase reps gradually—from 10 to 20 to 50—or add a second set. Progress the range of motion slowly. The goal is sustainable, long-term challenge.
The body retains the capacity to respond to this stimulus at any age. Studies confirm that adults in their 70s, 80s, and even 90s can experience meaningful improvements in strength, neuroplasticity, and functional mobility when they begin resistance training.
"You can create real change at any age," Michlovitz said. "The older you are, the slower the response—but the response will come. You just have to be more patient."
For a habit that costs nothing, requires no equipment, and takes less than two minutes twice a day, the return on investment is difficult to match.
The information in this article is for educational purposes only and is not a substitute for professional medical advice. Consult a physician before beginning any new exercise program.
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