Zareen Khan's 70lb Goblet Squat: Expert Breakdown

Zareen Khan, aged 38, recently demonstrated her advanced strength conditioning by performing goblet squats with a 70-pound (30-kilo) weight. This compound exercise primarily targets the quadriceps, glutes, and hamstrings, while also engaging the core and upper body for stability. Holding the weight close to the chest aids in maintaining proper posture and achieving greater squat depth.

Consultant dietitian Garima Goyal explained that this level of strength training is particularly beneficial for women, contributing to improved bone density, enhanced metabolic rate, and increased muscle tone. Strength training stimulates muscle fibers, boosts lean body mass, and improves insulin sensitivity, which collectively support fat loss and long-term metabolic health. The goblet squat also enhances functional fitness, mimicking everyday movements like sitting, standing, and climbing stairs, thereby reducing knee strain and protecting the lower back.

Goyal cautioned that attempting heavy loads without adequate foundational strength, mobility, and core stability could pose risks. She emphasized the necessity of controlled tempo, correct alignment, and sufficient recovery for muscle gains. Building muscle is key for resilience, hormonal balance, healthy aging, and overall confidence, rather than just bulk.