Squats are the best exercise to lift your glutes, tone your legs and sculpt a dream lower body . The experts are clear about it and the celebrities with the most splendid bodies make it clear on their social networks. But is it enough to include a batch of these in an exercise routine? Knowing how many squats a day are enough to see effects is the question most women ask. And yes, there is a number that seems ideal, but with some nuances that you must take into account to achieve your goals.
Difficulty of execution almost as important as how many squats a day to do
Before considering how many squats I should do, consider how to do squats correctly . Technique is key to achieving results and also to minimizing the risk of injury during execution. So the first step is to learn how to do squats correctly.
The physical demand of the execution is as important as how many squats a day to do. And there are different types of squats in addition to the classic squat. These improve the effects of each exercise performed. For example when doing kettlebell squats or wall squats.
If you have little training time and a state of fitness that allows you to do an intense exercise, combine classic squats with other types of squats.
Rest is as important as the number of squats to perform
Maybe you don’t expect to read about the need for rest when what you’re worried about is how long it takes to notice squats and how many squats a day you should do to achieve your goals. However, the human body is not a robot. And in fitness, to achieve good results that last over time, paying attention to rest is as important as training hard.
The muscle needs to rest to recover after a demanding workout. Crushing yourself without leaving room for rest does not make you more effective, quite the opposite. During the training phase the muscle is encouraged to grow and during rest it grows . Therefore, the ideal is to alternate a day of training with another day of rest. In addition, this way you face the next work day better and your performance is better.
So in addition to taking into account how many squats to do per day, you should know that it is not advisable to do squats daily. On alternate days, the ideal is to do a gentler exercise for the muscle. It is key to improving the elevation, toning and figure of the legs and buttocks.
100 squats a day, a possible number with adequate progression
But let’s put a number to the question if that’s what worries you. When experts are asked how many squats to do to achieve visible results, the number indicated is 50 in the first place. Although 100 is the magic number that indicates the ideal squat training.
Don’t be scared if you haven’t led a very active life until now. Or if squats resist you. It’s not about getting going today and just doing 100 squats a day. Progression is what is important. And this will be more or less fast depending on your current state of fitness and your ability to do well-executed squats without fainting.
Have you led a sedentary life? Start by doing sets of 10 or 15 squats each day during the first week, to increase this number day by day by one or two more squats. To avoid losing motivation, set a goal of 50 squats every day. When you reach that number of executions in a workout, you can redefine your goals to reach the desired 100 squats a day.
Are you in good shape? Before asking yourself how many squats a day I should do, ask yourself how many squats you can do in a row. That will be your starting point to continue training and increasing the number of squats performed in each session. The ideal is to increase 10 per week. Your goal should be to perform 100 squats a day 3 or 4 days a week, alternating a training day with a rest day.
Squats and effect in how long to be visible
Another question that frequently arises in addition to how many squats to do per day is how long it takes to see the effects of squats. This is something impossible to say correctly since it depends on many issues. To begin with, the state of fitness you start with. Next, what your goals are, since the ideal body is subjective and each person sets different goals.
Furthermore, not all organisms respond the same to the same training. Issues such as metabolism or hormone production are different in each case. To achieve a scandal derrier, each person will need a different amount of time to achieve their goals. What is evident is that being consistent with exercise and combining it with good lifestyle habits is essential to achieve those desired results.
Alternate different types of squats to optimize your training time
As you have already seen in the first point, the difficulty of squats is almost as important as the number of squats for their effectiveness. If you are considering how many squats to do per day because you are looking for quick results and you exercise regularly, you can optimize your training by replacing series of classic squats with other types of squats. If your fitness level still does not allow it, first progress until you reach 100 squats a day and then replace sets of 10 classic squats with more demanding ones.
Some examples of how to optimize your squat training?
- Incorporate weight with kettlebell or kettlebell lifts. Weight can also increase progressively.
- Do isometric squats (supporting the wall).
- Perform squats with a side step with elastic bands on your legs.
- Wear a weight vest when doing squats.
- Do yogi squats to work on your flexibility at the same time.
- Do Bulgarian squats with dumbbells.
- Perform globet squats, also called deep squats , with a kettlebell.
- Perform jump squats.
- Suspension squats with TRX.
You can also do squats in a HIIT or interval training routine to do a more effective workout.
Good habits that help you accelerate the effectiveness of your squat training
Just as important as being clear about how many simple exercises to do each day and following the proper technique is adopting habits that allow you to improve the effectiveness of this training.
- Warm up before and after each squat workout.
- Hydrate properly during and after training.
- Follow a diet rich in quality protein and “good” carbohydrates to improve the response of your muscles.
- Perform aerobic exercises on rest days from your squat routine.
- Sleep well to improve your body’s metabolic and hormonal response.
You see, the quick answer to how many squats a day to do to get visible results is 100 squats a day. But don’t stay with that figure alone. Consider how to make your work more effective and healthy with rest, optimized training and good lifestyle habits.
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