Let’s be honest: when it comes to calorie-burning exercises and strength training, squats really do the job. This exercise can be performed in many different variations, activating numerous muscle groups. With squats, you will definitely feel the burn.
One of the most common questions is, “How many squats do I need to do for optimal impact?” We talked to coaches to find out more.
The benefits of squats
Squats aren’t just for bodybuilders or powerlifters. They are for everyone who wants to improve not only their appearance, but also their functional, skeletal, and tendon strength. Building your strength in these areas helps reduce your risk of age-related conditions like osteoporosis and sarcopenia, as well as improve posture, focus, and balance. Performing squats regularly is a sure way to get there.
“Including squats as part of your exercise routine will help ensure you’re strengthening your body from the inside out, keeping it healthy and strong. You don’t have to get weaker as you age, you can prevent it and prolong it so you can continue to actively enjoy lifetheir adventures,” says katie choriocertified strength and conditioning specialist.
There are a variety of health benefits to this exercise. Steve Theunissen, ISSA/IFPA Certified Personal Trainer, CPT provides a list:
- Increases capacity and strength.
- build muscles
- Improves digestion
- Shapes buttocks and abs
- fat burning
- prevents injuries
- Improves balance and mobility.
- Strengthens the muscles of the lower body.
- Build core strength
Related: The Ballet-Inspired Plié Squat Will Tone Your Glutes and Inner Thighs – Here’s How It’s Done
How many squats do you need to do per week to see results?
The answer depends on how strong you already are because squatting heavy weights taxes your central nervous system more than lightweights, explains Theunissen. She starts with a moderate weight three times a week: four sets of 10 reps. Do this for four to six weeks.
Corio recommends incorporating squats once or twice into your weekly exercise routine, at least two days apart. He tries to increase the weights he uses for squats each week as well: he’s stronger than he thinks and once he gets out of his form, it will be easy to increase his strength, says Corio. The stronger you are, the more benefits you will reap. “I would start by doing five sets of 10 reps. As you get stronger, you can lower the reps as you increase the weight.”
squat workouts
Theunissen recommends starting with some of these squat exercises:
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Head Squat
More stability, flexibility and flexibility perform an overhead squat with a weight overhead than a regular squat.
How to do it:
- With your toes pointed out, stand with your feet wider than shoulder-width apart. With a wide grip, hold a barbell or ball above your head.
- Sit back on your hips while keeping your chest and head up. Let your thighs extend a little past parallel to the ground.
- Drive with your heels to start the lap.
squat cats
How to do it:
- With your arms behind your head, squat down to a basic position.
- Jump your feet out and in while keeping your body in a squat.
Landmine Squat
This version makes use of a landmine machine, which is common in gyms.
How to do it:
- Load the bar with the desired amount of weight and place it in a corner or landmine station.
- Hold the weighted end with both hands at chest height as you stand in front of it and squat down.
- Keep your chest up the entire time as you push up through your heels.
Next: If You Feel Knee Pain During Squats, Here Are 9 Exercises To Try
Sources
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