There are few things one can do in a weight room more beneficial than a barbell squat. Performed with proper technique and in a appropriately appointed space, the squat can be performed safely and without assistance.

Below are a number of benefits to training the squat:

Squats are a full body movement pattern.

During a heavy squat, the large muscles in one's lower body are engaged. The Quads, Hams, Glutes, and Calves activate the hip, knee, and ankle joints. The muscles in the torso are also activated. One's abdominal, obliques, and low back muscles are employed to stabilize the torso under load. Finally, the muscles of the erector spinae, shoulders, and arms are employed to hold the barbell in place throughout the movement pattern.

By deploying all of this tissue across multiple areas, the body develops fully functional strength rather than isolated capability.

Squats improve daily activities by mimicking natural movements.

The squat is both a complex and natural movement. The simple act of sitting back into a chair, when done slowly and under control, demonstrates the value of training heavy squats.

Muscle recruitment -- the ability for one's central nervous system (CNS) to trigger muscle operation -- improves directly. The ability for one's CNS to recruit muscle fiber, to recruit it more frequently without fatigue, and to do so in coordination with associated muscle groups is also developed.

As a result of this, movements become more efficient, requiring less stimulation from one's CNS. Proprioception also improves; balance and coordination are enhanced as the stabilizer muscles used when training the squat grow stronger.

Squats stimulate hormonal and bone health.

The stress of heavy squats encourages the body to deploy calcium and other minerals in the production of bone tissue. In addition to the benefits to one's skeletal system, squats also encourage the production critical hormones.

Cortisol regulation, insulin sensitivity, and both growth and sex hormones are enhanced. Regular training encourages one's endocrine system to operate as effectively as possible in regulating these hormones.

The best time to have started training the squat is ten years ago. The second best time is tomorrow.