The Benefits of Squatting For A Female | Personal Training
Strong, Sculpted, and Confident—Why Squats Are a Girl’s Best Friend (Especially with a Trainer
Squatting is one of the most effective exercises for women, offering a powerful way to build lower-body strength, tone the glutes, thighs, and core, and improve overall posture and balance. Beyond aesthetics, squats support joint health, boost metabolism, and enhance functional movement for everyday life. For women, especially, incorporating squats can lead to increased confidence, better athletic performance, and a stronger, more resilient body. With personal training, the benefits are amplified through proper form, injury prevention, and customized progression thus making every rep count.
From a womens point of view
Whether you’re chasing strength, better posture, or simply trying to move pain-free, there’s one movement that deserves a permanent spot in your fitness routine: the squat.
At first glance, squats might just seem like another leg exercise, but they go way beyond that. Squats are one of the most functional, full-body exercises you can do. They mimic movements we do daily (sitting, standing, lifting).
When performed correctly, they can completely transform the way your body feels and performs.
Why Squats Are a Secret Superpower for Women’s Bladder Health
When we think of squats, our minds usually go straight to toned legs and firm glutes. But did you know that squats are also a low-key superhero move for bladder health, especially for women? It’s true. These classic lower-body exercises do more than sculpt your physique; they play a powerful role in supporting your pelvic floor, which is directly connected to bladder control.
💪 What’s the Pelvic Floor Got to Do With It?
The pelvic floor is a group of muscles and ligaments that support the bladder, uterus, and bowel. Think of it like a hammock at the base of your pelvis. When these muscles are strong, they help keep everything in place and functioning smoothly. When they’re weak, often due to childbirth, aging, or unactive lifestyle. It can lead to issues like urinary incontinence (aka bladder leaks).
That’s where squats come in.
“Strong glutes, strong mind.”
🔥 Why You Should Be Squatting
1. Builds Full-Body Strength
Though squats are primarily known as a lower-body move, they target multiple muscle groups. Glutes, quads, hamstrings, core, and even your back and calves all get involved. Add a barbell or dumbbells into the mix, and now you’re working your upper body too.
2. Boosts Mobility and Flexibility
Deep squatting requires ankle, knee, hip, and thoracic spine mobility. Practicing squats consistently helps you develop range of motion in these areas, reducing stiffness and improving how you move through everyday activities.
3. Enhances Athletic Performance
Squats increase power and explosiveness, which directly translates to better performance in running, jumping, cycling, and more. Whether you’re an athlete or just enjoy being active, squats help level up your game.
4. Promotes Better Posture
When done correctly, squats strengthen the core and spinal stabilizers, encouraging better posture and alignment. This is especially important for anyone who spends hours at a desk. Suffering from lower back pain myself correcting my posture was a must!
5. Burns Serious Calories
Because squats recruit large muscle groups, they require a lot of energy. That means more calories burned during and even after your workout, especially when combined with strength training.
By All Round Athlete Content Team
💪 How Personal Training Supercharges Your Squat Game
Now, here’s the thing—squats are brilliant, but only if you’re doing them properly. That’s where a personal trainer makes all the difference, and honestly, it’s why I knew I needed one to guide me through it.
1. Proper Form = Safer Gains
Jon Gomez, my personal trainer, really made sure my form was spot on—everything from my foot placement to my back alignment. He quickly picked up on some bad habits I didn’t even know I had and corrected them before they turned into injuries. I’d been doing it all wrong, and once Jon showed me the right way, not only did the exercises get so much easier, but the strain and pain in my lower back pretty much vanished.
2. Customized Programming
Not everyone should be doing the same squat variation, and that’s where a good trainer like Jon comes in. He takes the time to assess your mobility, any injury history, and your goals before crafting a plan that actually works for you. For me, having Jon write me a plan to follow and guide me through it made all the difference. I was way more eager and excited to stick to it and see the results I was after!
3. Progressive Overload Made Easy
Trainers like Jon will track your progress and know exactly when and what to do to challenge you, and when to back off; so you don’t plateau or get hurt. Suffering from lower back pain myself this is the guidance I definitely required.
4. Accountability and Motivation
Squats are tough, no doubt about it. Some days, like I did, you might need that extra push. For me, having a personal trainer made all the difference. Jon gave me the motivation I needed and kept the energy up. He kept me consistent and made sure to celebrate every little milestone along the way! Every week is a PB!
5. Mind-Muscle Connection
Personal Trainers teach you how to feel the right muscles working, which is key for unlocking strength and avoiding compensations. From experience with Jon, I now realise the benefits from squatting especially as I suffer from lower back pain STRETCHING is also a must!
Squats aren’t just exercise. They’re bladder therapy with pain in the ass gains!
So to my fellow women:
- If you’ve ever done the awkward “pee shuffle” on the way to the bathroom…
- If you’ve ever crossed your legs before you cough…
- If you’ve ever blamed your kid for the wet spot on the couch (even though they were at school)…
It’s time to squat. For strength. For dignity. For dry underwear.
Let’s do this. 🏋️♀️💦🍑
As a woman myself, I’ve found squats do wonders for strengthening the pelvic floor muscles, which are super important for supporting your internal organs, keeping bladder and bowel control in check, and even boosting libido health.
👩⚕️ A Word of Caution
If you have an existing pelvic floor disorder or are recovering from childbirth, talk to a pelvic floor physical therapist before starting with a personal trainer. They can help you ensure that you are ready to progress.
my overall thoughts
I personally enjoy squats although understandably it’s not everyone’s favourite exercise, Squats are powerful. But they’re even more powerful when done with intention, precision, and progression. Whether you’re new to fitness or looking to take your training to the next level, working with a personal trainer can make a world of difference. Having Jon as my personal trainer helps me massively understand the exercises and the benefits of them individually.
So next time you step into the gym, don’t skip leg day and consider bringing in an expert like Jonathan Gomez Alexandra! to squat smarter, not just harder.
Remember this
“I used to think squats were just about looking my best in a dress, but I soon realized I was also strengthening my pelvic floor in a way that truly supports my well-being. 🌸”
“Now I can go through my day; whether it’s a laugh with friends, a sneeze, or a little jump, without worry or discomfort.
Bladder control? Restored. ✅
Confidence? Renewed. ✨”
“Ladies, remember that taking care of your health is a form of self-respect. Your body (and your peace of mind) will thank you. 🙏”
#StrengthInGrace #PelvicFloorHealth
By Louise Graham PA
“Strength doesn’t come from what you can do. It comes from overcoming what you once thought you couldn’t.”
One squat at a time!