Why You Need to Squat (Even If You Think You Can’t)

How Strength Training Supports Hormones, Muscle, and Long-Term Health

For many people dealing with knee pain, back discomfort, or fear of type 2 diabetes, the idea of squatting sounds intimidating—or even dangerous.

But here’s the truth:

Squatting isn’t the problem. Weakness is.

And if you’ve completed physical therapy but still don’t feel confident or capable in your body—that’s not your fault.

Physical therapy restores basic function.
At CrossFit Cerberus, we pick up from there to help you build real strength, energy, and long-term freedom of movement.

🦵 Why Squats Matter More Than You Think

Avoiding squats might feel like the safe choice when you're in pain or unsure, but in reality, it leads to further weakness, stiffness, and instability.

Squatting, when done appropriately, can help:

Stimulate natural hormone responses like testosterone and growth hormone, which support recovery and metabolism
Build lean muscle mass, which protects joints, increases strength, and improves metabolic health
Enhance insulin sensitivity, lowering the risk of developing (or reversing) type 2 diabetes
‍Improve joint function, stability, and mobility, especially in the knees, hips, and lower back

Squatting isn’t just a “gym move”—it’s a foundational skill that impacts how you age, move, and live.

🚦 "But Squatting Hurts..." — That’s Why We Have a System

At CrossFit Cerberus, we use a Red Light / Yellow Light / Green Light progression system to help every person squat safely and confidently—no matter where they’re starting from.

🔴 Red Light

No loading. We work on joint mobility, controlled bodyweight movement, and supported positions to rebuild trust in your body.

🟡 Yellow Light

Assisted squats (using bands, TRX, or boxes) with focused tempo, posture, and range of motion. We build strength without pain.

🟢 Green Light

You’re ready for load. That might mean bodyweight, kettlebells, dumbbells, or a barbell, based on your body, your history, and your goals.

You don’t need to be ready to squat, we help you get ready, safely.

Strength Is the Foundation of Health

If you’re concerned about:

Joint pain
Falling or loss of balance
Muscle loss or frailty
Blood sugar and metabolic health
Long-term medication dependence

Then strength training, starting with squats, might be the most powerful tool you’re not using.

Squatting doesn’t hurt you. Lack of strength does.

⚕️ We Pick Up Where Physical Therapy Ends

Most physical therapy programs are designed to get you to minimal function, enough to walk, lift light objects, and return to daily life.

But that’s often not enough.

At Cerberus, we bridge the gap between rehab and real-world fitness:

Rebuilding your strength, safely
Restoring mobility, balance, and joint stability
Helping you move with confidence, not fear
Creating a long-term plan that fits your life and protects your future

Because you weren’t made to survive.
You were made to move, thrive, and live fully.

Ready to Rebuild Your Strength (Even If You’re Starting from Zero)?

If you’re dealing with pain, stiffness, or fear of lifting, we’re here to help you move forward, not backward.

Our coaching team specializes in working with adults 35+ who want to get strong again, lose fat, and prevent the chronic health issues that slow us down as we age.

👇