Here’s something most people don’t tell you: you don’t need hours in the gym to stay fit, strong, and energised as you age. In fact, if there’s one movement you could do regularly to support your body, your hormones, and your long-term health—it’s the humble squat.

Before you scroll past, thinking “I’ve done squats before,” hear us out. Squats are one of the most powerful anti-ageing tools mums can have in their toolbox.

Why Strength Training = Anti-Ageing for Mums

As we age, especially after 30—we naturally lose muscle mass, and our bone density starts to decline. Add pregnancy, childbirth, busy schedules, and inconsistent training into the mix, and it’s no wonder our energy dips and injuries creep in.

But here’s the exciting part: strength training is like a fountain of youth.

It helps you:

• Maintain and build lean muscle
• Boost your metabolism
• Improve balance and mobility
• Strengthen bones and prevent osteoporosis
• Regulate hormones, including those that impact mood, energy, and weight
• Feel empowered and confident in your body again

Why the Squat is the Queen of Strength Moves

If you only had time for one move? We’d say make it the squat.

Why? Because squats:

• Use the biggest muscle groups in your body (glutes, quads, hamstrings, and core)
• Strengthen your hips, knees, and ankles
• Support better posture and pelvic health
• Translate directly into everyday mum life (think picking up your kids, groceries, or even just standing up from the floor!)

How to Do a Perfect Squat (No Equipment Needed)

Step-by-step:

1. Stand with feet just wider than hip-width apart, toes slightly turned out

2. Keep your chest lifted and core engaged

3. Push your hips back like you’re sitting into a chair

4. Lower until your thighs are parallel to the floor (or as low as feels good)

5. Press through your heels to stand tall

6. Squeeze your glutes at the top

Form Tips:

• Keep knees tracking over your toes (not caving in)
• Don’t let your heels lift
• Focus on control, not speed

How Often Should You Squat?

Start with:

• 2–3 times per week
• 3 sets of 10–15 reps (bodyweight or with a resistance band for added challenge)
• Gradually increase reps or add weights as you feel stronger

In our TRANSFORM workouts, squats are built into almost every session—because they work. Whether it’s a classic squat, a banded version, or a jump squat (for more cardio burn), we keep it simple and effective so you can feel stronger, leaner, and more mobile with every rep.

If you want to age well, keep up with your kids, and feel confident in your body long-term—start squatting regularly. It’s free, it’s fast, and it works. And with Transform, you’ll never have to do it alone.

Want workouts that help you build strength, tone your body, and feel younger without the guesswork? Try our TRANSFORM program free for 7 days and see how simple it can be.

Start Your FREE trail HERE