Squats: Neurochemical, Psychological, and Physical Benefits

Why do squats make me feel good?

Squats evoke a profound sense of well-being through a powerful combination of neurochemical release, psychological achievement, and tangible physiological improvements that extend beyond the gym, enhancing daily function and overall quality of life.

The Immediate Neurochemical Response: Endorphins and Beyond

The "feel-good" sensation often experienced after a challenging squat session is largely attributed to the body's natural opioid system. Intense physical activity, particularly compound movements like squats that engage large muscle groups and require significant effort, triggers the release of several key neurochemicals:

• Endorphins: These potent neurotransmitters act as natural painkillers and mood elevators, producing a euphoric sensation often described as a "runner's high," but equally applicable to strength training. Endorphins bind to opioid receptors in the brain, reducing the perception of pain and inducing feelings of pleasure and well-being.
• Dopamine: Crucial for reward-motivated behavior, dopamine is released during and after exercise, contributing to feelings of satisfaction and accomplishment. This release reinforces the positive association with squatting, making you more likely to seek out the activity again.
• Serotonin: This neurotransmitter plays a vital role in regulating mood, sleep, appetite, and learning. Regular exercise, including squats, can increase serotonin levels, helping to combat feelings of anxiety and depression and promote a sense of calmness and contentment.
• Norepinephrine: Involved in the body's "fight or flight" response, norepinephrine also contributes to alertness, focus, and mood regulation. Its release during exercise can sharpen mental clarity and provide an energizing boost.

The Psychological Triumph: Mastery and Self-Efficacy

Beyond the biochemical cascade, the act of squatting offers significant psychological rewards that contribute to feeling good:

• Sense of Accomplishment: Squats are a fundamental yet challenging exercise. Successfully lifting a heavy weight, improving form, or increasing repetitions provides an immediate and tangible sense of achievement. This mastery over a physical challenge boosts self-esteem and confidence.
• Stress Reduction: The focused effort required for squats can serve as a powerful distraction from daily stressors, allowing for mental decompression. The rhythmic nature of the movement and the concentration on form can also induce a meditative state, further reducing anxiety.
• Goal Attainment: Progressing in squats—whether it's adding weight, improving depth, or simply completing a set with good form—provides clear, measurable goals. Achieving these goals fosters a sense of purpose and continued motivation, contributing to overall life satisfaction.
• Building Resilience: Pushing through the discomfort of a challenging set teaches mental toughness and resilience, skills that translate positively into other areas of life.

The Physiological Rewards: Strength, Stability, and Hormones

The physical adaptations from squatting contribute directly to feeling better, both in and out of the gym:

• Increased Strength and Power: Squats are a foundational exercise for building strength in the lower body (quadriceps, hamstrings, glutes) and core. Feeling stronger translates into greater ease in daily activities, from carrying groceries to playing with children, reducing physical strain and increasing confidence in one's physical capabilities.
• Enhanced Stability and Balance: The multi-joint nature of the squat demands significant core and lower body stability. Improved balance and proprioception (the body's sense of its position in space) reduce the risk of falls and injuries, fostering a feeling of security and physical competence.
• Improved Posture: Strong glutes, hamstrings, and a stable core, all developed through squats, contribute to better postural alignment. Standing taller and moving with greater efficiency can alleviate chronic pain and enhance overall physical comfort.
• Hormonal Optimisation: Squats, particularly heavy compound lifts, can stimulate the release of anabolic hormones such as testosterone and growth hormone. These hormones are crucial for muscle growth, tissue repair, and overall vitality, contributing to a sense of vigor and well-being.
• Metabolic Boost: Engaging large muscle groups elevates metabolic rate, contributing to fat loss and improved body composition. Feeling more lean and athletic can significantly enhance body image and self-perception.

Enhanced Functional Movement and Daily Living

The benefits of squats extend far beyond the gym, making everyday movements easier and more comfortable:

• Mimicking Natural Movement: The squat is a fundamental human movement pattern, essential for sitting, standing, lifting objects, and navigating stairs. By improving your squat, you enhance your ability to perform these daily tasks with greater ease, efficiency, and less risk of injury.
• Reduced Pain and Discomfort: Strengthening the muscles that support the spine and knees, coupled with improved mobility, can significantly reduce chronic back pain and knee discomfort, leading to a profound improvement in daily comfort and quality of life.
• Increased Independence: As we age, the ability to squat becomes critical for maintaining independence. Consistently training this movement helps preserve functional capacity, contributing to a feeling of self-sufficiency and control over one's life.

The Mind-Body Connection: Proprioception and Presence

Squats, when performed with proper form, demand significant mental engagement and focus:

• Mind-Muscle Connection: The deliberate focus on engaging specific muscle groups during the movement cultivates a stronger mind-body connection. This heightened awareness of one's body in space (proprioception) can be deeply satisfying and empowering.
• Present Moment Awareness: Concentrating on breath, bracing, and movement patterns during a squat session pulls you into the present moment, offering a respite from rumination about the past or anxieties about the future. This form of active mindfulness can be incredibly grounding and stress-relieving.

In conclusion, the "feel-good" phenomenon associated with squats is a multifaceted experience, a synergistic outcome of powerful neurochemical releases, profound psychological victories, and tangible physiological improvements that empower you to move, live, and thrive with greater strength, confidence, and comfort.