Squats are one of the most common exercises performed for leg development, leading Arnold Schwarzenegger to discuss their safety. In a recent Arnold Pump’s Club newsletter released on April 29, 2025, Schwarzenegger broke down whether deep squats can cause knee pain or damage.
Arnold Schwarzenegger is a seven-time Mr. Olympia who had a solid grasp of exercise selection. He knew which tools to pull from the toolbox to get the job done. He also knew a well-balanced physique required symmetry mixed with proportions, which he leveraged to find success onstage.
Schwarzenegger used squats to reach the highest mountaintops in the sport and often utilized a deep range of motion. While many individuals have suggested that squats can cause knee pain, Schwarzenegger contends the opposite could be true, as long as proper form is maintained throughout each repetition.
Arnold Schwarzenegger Points to Research Suggesting Deep Squats Are Not Harmful to Knee Health
In an Arnold Pump’s Club newsletter, the 77-year-old discussed whether deep squatting can lead to knee pain. He highlighted that new research suggests it can be a safe part of a resistance training program.
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“Should You Avoid Deep Squats?
For years, people have worried that deep squats might destroy their knees. But science says it’s time to rethink this fear.New research found that deep squats are not harmful to your knees and can be a safe part of a resistance training program.”
Looking at 15 different studies, scientists found that 93% of subjects who used deep squats enjoyed safety benefits.
“Scientists analyzed 15 studies that met strict criteria and had low risk of bias, which means there’s more confidence in the accuracy of the findings.
After careful review, only a single case study suggested a possible injury risk. That’s a 93 percent majority leaning toward safety when squatting deep.”
He adds that deeper squats were associated with thicker and stronger cartilage in the parts of the knee, giving them a protective effect.
“And it’s not just that they are safe — they might be more protective for your knees.
Multiple studies found that deep squats result in thicker and stronger cartilage in the patellar region of your knee and have healthier joint tissues. That’s because cartilage adapts to the load of a deep squat, meaning you develop stronger ligaments.”
Schwarzenegger said the biggest risk is performing squats without proper form. Simply put, he urged lifters to focus on technique instead of squat depth.
“The real risk is making sure that proper form is maintained, and that you lift the amount your body can handle (and not what your ego thinks you can handle).
To protect your knees while getting stronger, focus more on your technique, instead of worrying about your squat depth. Proper mobility, controlled movement, and gradual progression in load will allow you to enjoy the full benefits of squatting without fear.”
Throughout his bodybuilding tenure, Arnold Schwarzenegger put up some big numbers in the gym. Looking back on his personal records (PRs), the bodybuilding legend revealed that his max back squat was an impressive 525 pounds.
Schwarzenegger believes deep squats certainly have merit in workout routines. He shared that it’s best to focus on proper mobility, controlled movement, and gradual load progression for optimal results.
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