Here's Exactly How Many Squats You Need to Do Per Week to See Results, According to Trainers

Kaitlin Vogel
·3 min read
96

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.

The Benefits of Squats

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:

  • Boosts ability and strength

  • Builds muscles

  • Improves digestion

  • Shapes butt and abs

  • Burns fat

  • Prevents injuries

  • Improves balance and mobility

  • Strengthens the muscles of your lower body

  • Build core strength

Related: The Ballet-Inspired Plié Squat Will Tone Your Glutes and Inner Thighs—Here's How to Do It

How Many Squats You Need to Do Per Week to See Results

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."

Squat Workouts

Theunissen recommends getting started with a few of these squat exercises:

Overhead squat

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.

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 into your hips while keeping your chest and head up. Let your thighs extend slightly beyond parallel to the ground.

  • Drive with your heels to initiate the return.

Related: Jillian Michaels Explains How to Do a Squat, Because Most People Are Doing This Calorie-Torching Workout Wrong

Squat jacks

How to do it:

  • With your arms behind your head, squat down to a basic position.

  • Jump your feet out and back 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 a landmine station.

  • Hold the weighted end with both hands at chest height while you stand in front of it and squat.

  • Keep your chest up the entire time as you push up through your heels.

Next up: If You Feel Pain In Your Knees During Squats, Here Are 9 Workouts to Try Instead

Sources