Let’s be honest: When it comes to calorie-torching and strength-training workouts, squats really get the job done. This exercise can be performed in many different variations, activating numerous muscle groups. With squats, you will definitely be feeling the burn.
One of the most common questions is: “How many squats do I need to do for optimal impact?” We spoke to trainers to find out more.
Squats aren’t just for bodybuilders or weight lifters. They’re for everyone who wants to improve not only the way they look, but also their functional, skeletal and tendon strength. Building your strength in these areas helps to reduce the risk of age-related conditions like osteoporosis and sarcopenia, as well as improving posture, focus and balance. Performing squats regularly is a surefire way to get there.
"Including squats as part of your exercise routine will help to ensure that you are strengthening your body from the inside out, keeping it healthy and strong. You don't have to get weak as you age, you can prevent and prolong it so you can keep actively enjoying life's adventures," says Katie Corio, certified strength and conditioning specialist.
There are a variety of health benefits to this workout. Steve Theunissen, ISSA/IFPA Certified Personal Trainer, CPT provides a list:
Related: The Ballet-Inspired Plié Squat Will Tone Your Glutes and Inner Thighs—Here's How to Do It
The answer depends on how strong you are already because squatting with heavy weights taxes your central nervous system more than light weights, Theunissen explains. Start out with a moderate weight three times weekly: Four sets of 10 reps. Do this for four to six weeks.
Corio recommends incorporating squats one to two times into your weekly exercise routine, at least two days apart. Try to increase the weights you use for the squats each week as well—you are stronger than you realize and once you get your form down, it'll be easy to push your strength, Corio states. The stronger you are, the more you'll reap the benefits. "I would start with doing five sets of 10 reps. As you get stronger, you can decrease the reps as you increase the weight."
Theunissen recommends getting started with a few of these squat exercises:
It takes more stability, suppleness and flexibility to perform an overhead squat with a weight held over your head than it does to perform a regular squat.
Related: Jillian Michaels Explains How to Do a Squat, Because Most People Are Doing This Calorie-Torching Workout Wrong
This version makes use of a landmine machine, which is common in gyms.
Next up: If You Feel Pain In Your Knees During Squats, Here Are 9 Workouts to Try Instead