Are squats safe for my knees after 50?

For most people, yes. Squats actually strengthen the muscles that support and protect your knees. The key is proper form: do not let your knees cave inward, start with a comfortable depth (the sit-to-stand is effectively a squat), and progress gradually. If you have a specific knee condition, check with your GP or physiotherapist first.

How often should I do lower body exercises?

Two to three times per week with at least 48 hours between sessions. This gives your muscles time to recover and grow stronger. On alternate days, work on your upper body or core.

Will lower body exercises help my balance?

Absolutely. Strong legs are the foundation of good balance. Several of these exercises - particularly the single-leg knee lift, lateral steps, and calf raises - directly challenge your balance while building strength. The combination of strength and balance training is the most effective approach to fall prevention.