If I had to pick just 1 weight training exercise which builds overall lean muscle mass and increases strength, it would need to be squats.
But it’s important to learn how to squat properly.
Having good form and technique is imperative to get the maximum benefit and to prevent injury. It’s not a difficult exercise to do, and I recommend it to anybody.
Originally, I had planned to create a list of “10 reasons why you should squat”, but I ended up expanding the list as I went.
Some of these I have researched and some are from my experience of squatting through the years.
People still have a misconception about weightlifting and think they are meant only for pro athletes and bodybuilders.
That is not true; squatting is acceptable for anybody, both male and female, who are interested in building lean muscle and burning fat as well as improving their health.
Why Every Woman Should Squat
It’s particularly ideal for the ladies that want a great set of legs and a sexy butt.
Jen Selter has inspired thousands of women around the world to get a bigger butt.
If you do not know who Jen Selter is, you can do a Google search to find more info about her.
If you are on Instagram, you may have seen her photographs.
It’s quite possible that Jen Selter had a massive influence on a lot of women wanting to follow in her footsteps to getting the body of their dreams.
Okay, back to what I was saying before…
When you consider it, everybody, whether they realize it or not, we all have to sit down, stand up and pick up something off the floor.
We never consider making these movements. Our bodies are programmed to do these things ever since we were children.
It just feels natural.
Squats, when done correctly, is the ideal compound exercise for building mass in addition to increasing strength and size in the body.
Before I get into the 20 reasons why you should squat, I’d love to discuss my squatting story…
I recall when I first took up squatting in the fitness center. I used to squat with bad form for months without realizing what I was doing wrong.
And one day, while I was holding a 100 kg pub cross my shoulder, I lost my balance, and the weight came down on top of me.
Lucky enough, two men rushed over and could catch the bar in time. This was all a result of bad form and not setting myself up to do them properly.
Not only did I have bad form, when I squatted, I didn’t go all of the way down, afterall, it is the deep squat that disturbs your glutes and hamstring muscles to it’s full potential.
I still see guys at the gym, with terrible form and typically point out the mistakes that they make and the correct way to perform them. Usually appreciate my advice.
So guys, save yourself the time of causing an injury. Trying to impress your gym buddy, isn’t worth it, unless you know what you are doing.
For additional safety, you can also do your squats on a smith machine. So if you’re a beginner, then I propose squatting on a smith machine until you get used to doing them correctly.
Squatting on A Smith Machine
Most good gyms have a smith machine, where the bar is connected within steel railings, for extra safety.
This will prepare you for when you’re ready to perform them on a squat rack.
I believe one of the primary reasons why some people avoid doing squats is because they are afraid of risking the chance of getting injured.
But if you learn how to do them properly, not only will it increase muscle mass in your lower body, but it will do them same for your upper body.
It doesn’t matter whether you would like to lose weight, build muscle or increase strength, squatting will help you achieve all these goals as long as you stay consistent and aim to lift heavy often.
I wouldn’t recommend doing squats over twice a week. Like any weight lifting exercise you do, your muscles need time to grow. So recover is vital.
If you continue exercising the same muscles every day, you are not giving them time to recuperate and could do some damage if your not careful.
If you’re a skinny guy and you want to build muscle, a good start would be to do five sets of five, in your body weight. Once you can reach a point where you can lift your own body weight, you can gradually increase the weight as you get comfortable lifting heavier.
It’s a huge achievement when you know you can lift more than your own body weight. That is how you know you’re getting stronger every week.
When you can lift heavier weight each week, you may feel inspired so that you look forward to your next squat session.
1. Increase Size And Power In Your Complete Body
When you squat, you will also build muscle on your hamstrings, quads and calves. Due to the high amount of HGH released, you will also build size and strength in the rest of your body.
The reason this happens is because when you perform a squat the appropriate manner, your body is forced to naturally increase its own anabolic hormones which will cause other muscle groups to get bigger quicker the next time you train them.
2. Improves Circulation In The Body
Squat exercises get the blood pumping in your whole body and improves your health all round.
3. Increase Testosterone & Growth Hormones
Exercises such as squats and dead-lifts release vital growth hormones that give rise to muscle growth and strength gain in the whole body.
4. Increase Core Strength
Squats hit your entire core muscles from every angle, so it provides you every reason to do them if you want killer abs.
5. Improve Flexibility
Squatting will also raise hip flexibility. A lot of people carry a lot of stress in their hips because they have awful posture so that they feel the need to sit down more often.
6. Ideal for Burning Fat
Most of the muscle you gain from squatting heavy will come from your lower body, and the muscle that you obtain the more fat you will burn.
7. Squats Strengthen Joints
Once you understand how to perform squats properly, not only will it prevent harm, but it will also strengthen your joints too. When you squat down, with all that weight on the bar, Wildlife Control Service Fort Lauderdale, you’re engaging your ankle, knee and hip joints at exactly the exact same time.
8. It’s Functional For Completing Daily Tasks
What I mean by this is that It makes your daily tasks easier, like if you are carrying groceries’ home or lifting or moving furniture in your house. So it makes your body safer during real world actions.
9. Reduce The Risk of Being Injured
Squatting is a safe exercise; after they are done correctly it will lessen the risk of injury. Because as you expand the depth of each squat, you will increase strength in your quad muscles that will also enable you do perform other compound exercises without difficulty.
10. Become A Better Athlete
It does not matter what sport you do; you will need to be squatting. It’s essential to have a strong lower body, whether you are doing swimming, playing tennis or basketball.
Squats are great for increasing your rate of force development that is important if you want to be able to jump high. I discovered barbell jump squats a great way to improve vertical jump.
I’m a strong believer that squats improve strength, stability and efficiency when it comes to doing other weighted exercises such as bench press, deadlifts and even pull-ups. I find that it gives you that extra edge over that is crucial when you’re trying to squeeze out one last repetition, when you have reached failure.
It makes no difference if you are male or female. Squats will give you a great set of legs and butt. So women, If you would like to trigger those butt muscles, do deep squats with a wide stance so that it provides your buttocks a better workout.
For those of you who are ashamed of having skinny legs, like I had. When you squat heavy, it will slowly build muscle on your calves. No more chicken legs.
15. Squats Are Cheap
All it requires is a barbell or a set pair of dumbbells. You don’t have to buy them brand new.
16. Increase Sprint Times
According to research, studies show that sprinters can boost their sprint times by a significant degree as a consequence of squatting.
17. Improve Athletic Performance
Not only will you gain size and strength in your legs, squats will also increase your performance capability to run faster and jump higher.
18. There Are More Than 1 Variation Of Squats
Not just the standard bodybuilders squats where you place a barbell over your shoulders. You can do dumbbell squats, kettlebell squats, wall squats, plie squat and barbell front squats.
19. You May Squat Just About Anywhere You Like
You don’t need to be in the gym to squat, and you don’t even need gym equipment. You can do them at home, at work or the beach.
If you do a Google search for “Squat without gear, I’m positive you will find lots of variations. Try doing 100 bodyweight squats, and I am positive that you will feel the effects from it. Even 50 is great enough.
Other than dead-lifts, squats are a mainstream exercise that uses more muscles in the body.
Now It’s Your Turn
Now you’ve read all of the reasons why you should squat, it’s time to include squats to your next workout. It doesn’t matter whether you’re a pro bodybuilder or a beginner, you can begin