The 25-Squat Anchor Habit: How Over-50s in Reigate Can Build Strength That Lasts

Chris Deavin
Oct 30
4 min read

If you’re over 50, you’ve probably noticed how much harder it is to stay consistent with your fitness routine. Life gets busy. Energy levels dip. The body doesn’t recover quite as fast as it used to.

But what if building strength didn’t require an hour in the gym, or an all-or-nothing mindset? What if it simply started with 25 squats a day?

That’s the idea behind what I call the 25-Squat Anchor Habit. A small, powerful action that’s helping many of my Reigate clients over 50 rebuild consistency, confidence, and control of their health.

Why the “Go Hard or Go Home” Approach Often Fails After 50

In your 30s or 40s, it was easy to think that more was better. Longer workouts, more intensity, tougher challenges. But as a personal trainer in Reigate who’s worked with hundreds of men and women over 50, I’ve seen this approach backfire again and again.

The result?

Sore joints
Nagging injuries
A loss of motivation
That familiar cycle of “starting again on Monday”

At this stage of life, success isn’t about intensity, it’s about consistency. That’s where the 25-Squat Anchor Habit comes in.

What Is the 25-Squat Anchor Habit?

It’s simple: every day, no matter how busy or tired you feel, you perform 25 body-weight squats, on your terms, in your space, and at your pace.

Why 25? Because it’s enough to make a difference, but small enough to remove excuses.

Here’s how to make it work:

✅ Pick your version: full squats, chair-assisted, or partial range. Whatever suits your mobility.
✅ Set a trigger: do them after your morning coffee, before your shower, or once you’ve checked your first email.
✅ Stay consistent: this is your non-negotiable habit. Even if you miss your regular workout, the squats still get done.
✅ Celebrate progress: tick it off, track it, and acknowledge your effort, because small wins compound.

Why This Habit Matters - Especially for Over 50s

Preserves muscle and joint function After 50, muscle mass naturally declines. Squats keep your hips, knees, and glutes strong, vital for mobility and independence.
Builds momentum A short daily action creates a success loop. You feel capable, consistent, and ready for more.
Reduces injury risk Gentle, regular movement improves joint stability and balance, making everyday tasks easier.
Creates identity-based change Each day you do your squats, you reinforce the identity of “someone who looks after their health.” That shift is far more powerful than any 8-week challenge.

How to Build on Your Foundation

Once your 25-squat habit feels automatic (usually after 3–4 weeks), you can gradually add more:

Week 5–8: 25 squats + 10 push-ups (use a counter or wall if needed)
Week 9–12: add a 30-second plank or gentle walk
Beyond 12 weeks: transition into a structured strength program — such as my 12-Week W.I.S.D.O.M Program, designed for men and women over 50 who want lasting results and sustainable health.

Real Story: Claire’s 6-Week Transformation

Claire, 56, joined my Reigate personal training studio frustrated by inconsistency and knee discomfort. We started with a single habit, her 25 squats every morning before breakfast.

Six weeks later:

Her legs felt stronger.
She could walk her dog without pain.
And most importantly, she said, “I finally feel like I’m doing something for myself every day.”

That mindset shift became the gateway to further progress.

How to Start Tomorrow

Pick your daily trigger (something you already do).
Do 25 squats immediately after that trigger, every day for 21 days.
Track your consistency and reflect on how you feel.

Simple, effective, and completely free, the best kind of health upgrade.

Frequently Asked Questions

Q: Can people over 50 safely do squats every day? Yes, as long as they’re done with good form and within your comfort level. Start with chair-assisted squats if mobility is limited.

Q: Do I need a gym or equipment? Not at all. You can do these anywhere, at home, in your garden, or even in your office.

Q: What if I have knee pain? Modify the range or work with a qualified personal trainer in Reigate who understands joint health and ageing bodies. We can adjust the movement safely.

Q: How can I stay consistent long-term? Attach your squats to a habit you already do (like brushing your teeth or making tea). That’s the key to automatic consistency.

A Final Word from Chris Deavin

I’ve been coaching people in Reigate and across Surrey for over 25 years, and here’s what I know for certain: Big changes start small.

You don’t need a complicated plan, fancy diet, or endless willpower. You just need one anchor, one daily action that reminds you who you want to be.

Start with your 25 squats. Build consistency. And when you’re ready, book your free 90-minute health assessment to discover how the W.I.S.D.O.M Program can take that foundation and turn it into a lifelong strategy for strength, fitness, and vitality.

Because resilience isn’t built overnight, it’s built one rep at a time.

Chris Deavin, ReigatePT

Helping over-50s get stronger, fitter, and in better shape.