These 399 Health Markers Get Better When You Back Squat

Your whole life improves when you develop a more robust back squat. It’s that simple. If you can build a stronger, more stable full range of motion back squat, it’s incomprehensible what else will improve as a result. 

The back squat is king. 

Here’s a short list of one thousand metrics, health benefits, and life improvements:

• Relative strength
• Absolute strength
• Force production
• Rate of force development
• Explosive power
• Vertical jump
• Broad jump
• Sprint acceleration
• Change of direction ability
• Deceleration ability
• Ground reaction force production
• Triple extension mechanics
• Athleticism
• Work capacity
• Muscular endurance
• Training tolerance
• Recovery capacity
• Lifting confidence
• Barbell skill
• Movement economy
• Stronger glutes
• Stronger adductors
• Stronger quadriceps
• Stronger hamstrings
• Stronger calves
• Stronger spinal erectors
• Stronger trunk
• Stronger upper back
• Improved bracing
• Better force transfer
• Better bilateral coordination
• Better unilateral stability
• Improved balance
• Improved proprioception
• Better posture under load
• Increased bone-loading tolerance
• Improved gait power
• Improved stair-climbing performance
• Improved hiking ability
• Improved carrying capacity
• Better sport performance
• Greater reserve strength
• Reduced perceived effort in daily life
• Improved power-to-weight ratio
• Increased lean mass
• Better movement efficiency
• Better athletic confidence
• Improved durability
• Better sprint mechanics
• Improved jump landing mechanics
• Better contact sport resilience
• Improved agility
• Increased speed reserve
• Improved acceleration
• Improved deceleration
• Greater physical preparedness
• Better resilience under fatigue
• Higher movement competency
• Improved motor control
• Better kinesthetic awareness
• More coordinated hip extension
• Better hip drive
• Better pelvic control
• Better trunk stiffness
• Better anti-flexion strength
• Better anti-rotation strength
• Improved lifting IQ
• Greater tolerance to training volume
• Higher force absorption capacity
• Better performance longevity
• Reduced performance anxiety
• Ankle dorsiflexion
• Hip flexion
• Hip internal rotation
• Hip external rotation
• Pelvic control
• Thoracic mobility
• Squat depth
• Balance
• Stability
• Coordination

Additional improvements:

• Better walking mechanics
• Better running mechanics
• Better stair descent
• Better stair ascent
• Easier floor transitions
• Easier sitting
• Easier standing
• Easier kneeling
• Easier getting off the ground
• Easier tying shoes
• Easier gardening
• Easier lifting children
• Easier housework
• Better joint centration
• Better foot function
• Better arch control
• Better knee tracking
• Better femoral control
• Better pelvic alignment
• Better weight distribution
• Improved movement confidence
• Better symmetry
• Reduced movement hesitation
• Better body awareness
• Increased movement options
• Better range utilization
• Better end-range strength
• Better motor learning
• Better tissue adaptability
• Better coordination under fatigue

• Lower body fat percentage
• Increased lean body mass
• Increased resting metabolic rate
• Improved insulin sensitivity
• Lower fasting insulin
• Better glucose disposal
• Lower post-meal glucose spikes
• Improved glycogen storage
• Better nutrient partitioning
• Increased mitochondrial density
• Increased mitochondrial efficiency
• Better metabolic flexibility
• Improved VO₂ support capacity
• Better carbohydrate tolerance
• Better caloric expenditure
• Better blood sugar stability
• Improved energy availability
• Reduced visceral fat
• Reduced waist circumference
• Improved waist-to-height ratio
• Better appetite regulation

And commonly associated changes:

• Lower fasting glucose
• Lower HbA1c
• Better triglycerides
• Higher HDL
• Lower LDL particle count
• Better inflammatory markers
• Improved leptin sensitivity
• Improved satiety
• Better recovery from meals
• More stable energy throughout the day

Hormonal improvements include:

• Testosterone (especially in previously sedentary individuals)
• Growth hormone response
• IGF-1 response
• Insulin sensitivity
• Cortisol regulation
• Catecholamine efficiency
• Sleep hormone rhythms
• Circadian rhythm stability

Associated markers often improve:

• Resting heart rate
• Heart rate recovery
• Blood pressure
• Blood glucose
• HbA1c
• Triglycerides
• HDL
• hs-CRP
• IL-6
• TNF-alpha
• Resting metabolic rate
• Recovery speed
• Exercise tolerance

Improvements also include:

• Bone mineral density
• Femoral neck density
• Hip density
• Lumbar spine density
• Fracture resistance
• Tendon stiffness
• Tendon resilience
• Ligament integrity
• Cartilage nourishment
• Joint tolerance
• Joint stability
• Connective tissue strength
• Load tolerance
• Impact tolerance
• Fall resistance

And lower risk of:

• Hip fracture
• Osteopenia
• Osteoporosis
• Sarcopenia
• Frailty
• Disability later in life

Improvements in: 

• Healthspan
• Functional age
• Biological age markers
• Independence
• Mobility reserve
• Walking speed
• Chair-rise ability
• Fall prevention
• Fracture prevention
• Daily living capability

• Reduced all-cause mortality risk
• Reduced frailty risk
• Reduced nursing-home risk
• Improved quality-adjusted life years
• Improved independence in old age
• Better cognitive aging
• Greater resilience to illness
• Faster recovery after hospitalization

• Motor cortex adaptation
• Neural efficiency
• Motor unit recruitment
• Intermuscular coordination
• Concentration
• Executive function
• Reaction time
• Learning capacity
• Body awareness
• Spatial awareness

• Better focus
• Improved confidence
• Better stress tolerance
• Increased resilience
• Improved discipline
• Improved emotional regulation

• Self-efficacy
• Confidence
• Agency
• Discipline
• Consistency
• Goal-setting ability
• Self-respect
• Self-image
• Resilience
• Stress management

Additional improvements:

• Reduced anxiety
• Reduced depression symptoms
• Greater optimism
• Improved mood
• Improved social confidence
• Better posture
• Greater willingness to try difficult things
• Increased persistence
• Improved identity as a capable person
• Better relationship with discomfort

Improved ability to:

• Pick up children
• Carry groceries
• Move furniture
• Load luggage
• Climb stairs
• Get off the toilet
• Sit on the floor
• Rise from the floor
• Play with grandchildren
• Hike

And:

• Less fatigue from daily tasks
• Better travel tolerance
• Better work capacity
• Better recreational participation
• Better recreational sports performance
• More confidence in physical environments
• Greater independence

If you are going to do anything in the gym, there might not be a better use of your time than building a respectable back squat. Everything improves when you get strong!