What is a Squat? How it Evolves with You for Life

In the first episode of a new series on the big lifts, Niki Sims and Andrew Jackson tackle one deceptively simple question: What is a squat? From competitive definitions to quality-of-life applications, they walk through how the movement can look different depending on your goals, your body, and your current priorities. Whether you’re building a powerlifting total or just want to get off the floor without pain, this episode lays the groundwork for training a squat that works for you—not just for Instagram.

What Is a Squat, Really?

The episode opens with a reflection on the surprising complexity of defining the squat. There’s no single “correct” version—it depends on the context. Niki and Andrew explore how the squat can serve different purposes: competition, rehab, lifestyle function, or just enjoyment.

This question—what is a squat—opens the door to a deeper conversation about why we train in the first place. Not every lifter needs a meet-ready low-bar back squat, but every lifter does need to understand why they’re squatting and what outcome they’re chasing.

Form, Function, and Philosophy

Rather than obsessing over squat depth or bar placement, the hosts encourage lifters to think about what the movement is supposed to accomplish. Is your squat training strength, building confidence, or keeping you mobile? Is it tailored to your structure or shoehorned into a rigid standard?

By shifting the question from “am I doing this right?” to “is this squat serving me?” the conversation moves toward a more sustainable, adaptable model of training.

Squats for Life, Not Just for PRs

A major theme: your squat can—and should—change over time. Injuries, age, priorities, and even mindset all affect how you train this lift. That’s not a problem to fix; it’s a feature of smart, long-term training.

Whether you’re coming back from injury, entering a new season of life, or adjusting your goals, redefining what is a squat allows you to keep training meaningfully—without comparing yourself to your past.

Strength That Transfers

Finally, they circle back to a core principle: the squat should give you something you can use. Not just in the gym, but in your life. That might mean confidence in daily movement, the strength to pick up a kid, or the freedom to stay active well into your later decades.

By letting go of a rigid, fixed ideal and embracing the adaptable nature of the squat, you get closer to strength that lasts.