Squat to Improve Your Fitness

In the fitness world, the squat is often referred to as “the king of all exercises” – and for good reason. When performed well, the squat is a powerful full-body movement that builds real strength, improves movement quality, and transfers directly into just about every other area of fitness and performance.

At Foundry, we believe that a stronger squat doesn’t just make you better at squatting – it makes you more capable overall. Whether you’re trying to run faster, row harder, or move with more ease in daily life, improving your squat will help you get there.

Sure, we understand that not everyone is built to squat like an Olympian weightlifter. Some people come with structural limitations, mobility challenges, or years of sitting behind a desk. But for most of us, there’s real value in learning how to squat well and getting stronger in that pattern over time.

Building Real-World Strength

The squat isn’t just for powerlifters or fitness fanatics. It’s one of the most functional movements you can do. Think about it: every time you sit, stand, lift something from the floor, or get up off the ground, you’re using a version of the squat.

Mastering this pattern, and gradually building strength within it, creates a solid foundation for your entire body. It teaches coordination, reinforces good posture, and builds strength in your legs, hips, and core, all while training your body to move in a safer, more efficient way.

Stronger Legs, Smarter Fitness

Take running as an example. Most endurance enthusiasts tend to overlook strength training, thinking it slows them down. But the opposite is often true.

The stronger your legs are, the more force you can push into the ground with each stride. That means covering more ground with less effort. Over time, this translates to fewer strides, less energy expenditure, and better running economy. You’ll go faster, for longer, with less fatigue.

And it’s not just running. Rowing, cycling, hill sprints—they all benefit from stronger legs and hips. At Foundry, we talk about “drop-off” – that point where your power output nosedives halfway through a 500m row. A strong squat helps prevent that by building strength and endurance, allowing you to maintain output across the full distance.

Simply put, a better squat makes you more efficient.

Our Standards for Strength

To put this into context, our gym standards aim to give members something to work toward:

Men: 10 reps of bodyweight loaded squats
Women: 5 reps of bodyweight loaded squats

If you can squat these loads with control and confidence, imagine how easy a set of 20 bodyweight squats will feel. And that’s the point—developing the capacity to do more, with less effort.

Mobility First, Strength Follows

Before you start piling plates on the bar, there’s something critical you need to address: mobility.

Squatting well requires a decent amount of movement freedom, primarily through the ankles, hips, and upper back. Without it, even the strongest person will struggle to squat safely and effectively.

Years of sitting (at desks, in cars, on the sofa) can create tight hips, sleepy glutes, and poor posture. These limitations make it harder to get into a good squat position, and harder still to stay there under load.

At Foundry, we focus on building the mobility you need before we start loading the movement. We want you to squat well, not just squat heavy.

The Best Way to Learn to Squat

If you’re new to squatting or coming back from a break, the key is to start with movement quality. Some of our go-to teaching tools include:

Rack-assisted squats – great for finding depth and identifying tight spots
Goblet squats with a pause – helps open up the hips and build control
Box squats – useful for learning to hinge and sit back safely
Tempo squats – build control through the full range of motion

These variations build body awareness, unlock mobility, and lay the groundwork for more advanced training.

Quality Reps Over Heavy Lifts

It’s tempting to chase numbers early on, but chasing numbers too soon often leads to breakdowns in form. Poor reps under fatigue do more harm than good, especially when you’re still learning.

It’s often said that it takes 1,000 to 3,000 repetitions to truly master a movement. That’s why we recommend:

Keeping reps low while learning (think 3–5 reps per set)
Working at a technical max, not an absolute max
Taking longer rest periods to maintain quality
Prioritising control, positioning, and rhythm

This is about laying a solid foundation, not rushing the process.

Squats Belong in Every Training Plan

Whether your goal is fat loss, better endurance, or simply being strong and injury-resistant, the squat has a place in your programme.

For fat loss: squats recruit large muscle groups, burn calories, and boost metabolic rate
For muscle gain: squats are a cornerstone of effective hypertrophy training
For endurance: stronger legs mean more efficient performance with less fatigue
For general fitness: a strong squat builds resilience, balance, and control

Strength isn’t a niche goal; it’s a foundation for everything else.

Squatting Through Roadblocks

Some people hit barriers early on. That’s normal. Here are a few common ones—and what to do about them:

Tight ankles: use heel wedges, ankle mobility drills, or elevate your heels with plates
Weak glutes: add targeted activation (e.g. glute bridges, banded walks)
Lack of control at the bottom: practise tempo and pause squats
Fear of depth: use a box to set a target and build confidence

Every body is different. The key is finding a version of the squat that works for you, and then building from there.

Help at Foundry

We’re not here to throw you under a bar and shout at you to go deeper. We coach you through the process, step by step.

At Foundry, our training sessions are designed to:

Meet you where you’re at, whether you’re a beginner or returning lifter
Improve movement quality before intensity
Help you hit personal standards with strength that transfers to real life
Make training enjoyable, sustainable, and part of your identity

We coach proper squatting technique, guide mobility drills, build progressions, and keep you consistent because consistent effort is what delivers long-term results.

Start Where You Are. Build From There

You don’t need to squat double your bodyweight to get stronger.

You need to show up, move well, and commit to the process. If you do that, we’ll help you get where you want to go, with better fitness, better movement, and better results.

Want to improve your squat or get help with your training? Visit your nearest Foundry location and book a small group personal training session. We’ll help you squat better, move better, and feel stronger in every part of life.