[ethan_g]

If I could go back in time to my teenage self and give one piece of advice, it would be to do heavy squats. They're that good.

Though I'm not athletic by any competitive standards, being physically active has always been important to my health and well-being. I've tried a pretty good variety of sports and activities, and of everything I've tried, strength training--squats in particular--have had the best cost/benefit. Doesn't bother my joints and very few (if any) injuries. Doesn't take much time to get an intense workout done. Good for maintaining flexibility, especially after programming at a desk all day long. Fills my body with youthful hormones.

YMMV, but for me, squats are the best thing I've ever discovered for exercise.

[joncrocks]

Me too (not just squats, but getting getting strong).

Only started in my very late twenties, and it solved all sorts of niggles I had (occasional aches in one of my knees and ankle). It's improved my balance and I also noticed I no longer roll my ankles.

I'm now a few years in, in my mid-thirties and in the best shape of my life.

I also found the continual improvement aspect of training leaked into the rest of my life. Made me think hard about the other aspects of my life, what I was working towards and what I was doing to get there.

Start with Ripptoe's novice program and you'll see yourself do more than you thought possible.

[0xbear]

One thing I would advise to those starting out from a completely untrained state, is take it slow, your muscles get stronger much faster than your tendons. And tendons also heal much slower than muscles, and if you screw them up bad, they may not actually recover at all on their own. Be aware that the quick initial progress will slow down. Take it slow and steady from there on out. Let your body deal with the load on its own timeline.

[brogrammernot]

Agreed but you gotta get the form down. I'd say start with air squats, kettle bell squats, then work your way up. Plenty of ways to build up your stamina without putting heavy weight on your shoulders.

[0xbear]

Air squats and kettle bells won't really prepare you for low back squat, as they do not develop tight upper back. Squat with an empty bar instead.

[brogrammernot]

Should've specified. Meant more around the lines that you can build a strong lower body without back squats, and that you can learn proper form (keep chest tight, don't round your back etc) without putting a barbell on your shoulders.

For me, I hit a PR of 405 for one rep on squats in my early 20s with likely bad form. Couple weeks later, did a warmup set w/ a quality belt and felt a pull in my back.

3 years later, I'm foam rolling/modified yoga every morning and night to keep the 3mm separations on every disc from causing me massive pain.

Tl;dr version - don't gotta jump into heavy back squats and don't ego lift, slow and steady or you will pay the price.