How many squats should you do each day to see results?

Squats are a basic yet highly effective exercise for strengthening and improving muscle endurance, especially in the lower body. The number of squats needed per day to see results depends on several factors.

To know how many times you need to squat each day, the first thing is to clearly define your training goal. If your training goal is to gain muscle and improve your figure, you need to squat with heavy weight and moderate number of repetitions, according to the health website Healthline (USA).

Depending on your training goals, you may need to squat a certain number of times per day.

If you want to lose weight and burn more calories, you need to do squats with light weights, more repetitions per set, and a faster pace to stimulate fat burning. Meanwhile, if your goal is to increase endurance and improve flexibility, do weightless squats, meaning you don't carry any weights. You can do 20 or more squats per set.

In addition, the level of familiarity with squats is also a factor that determines the intensity of the exercise. Beginners should squat with light weights to get their bodies used to the exercise, thereby preventing injury. They should practice 10 to 15 times/set, 2-3 sets per session. The total number of squats will be 30 to 45 times. Each week, they should only practice 3-4 sessions. Two sessions should be at least 48 hours apart. After a few weeks, when the body is used to it, the practitioner should increase the intensity.

Those who are used to training will start to want to increase the strength of their leg muscles. At this time, they will increase the weight and apply more advanced squat movements. Each set will increase to 12 to 20 times/set, doing 3-4 sets. But then, in one session they can squat from 50 to 80 times. Each week will still need to practice 3-4 sessions.

After a few months of practice, the practitioner will get used to squatting. The intensity of the practice will be increased. Each practice session will consist of 4-6 sets or more. If you want to improve your endurance, you can squat 15 to 25 times per set. Then, the total number of squats will range from 100 to 150 times per day.

If the goal is to increase leg muscle, you should only squat 6 to 12 times/set, with a weight of 65 to 85% of your maximum weight. You should only practice 2-3 sessions per week to give your muscles time to recover. When practicing this way, you need to pay attention to your posture and practice the correct technique to avoid injury. Getting enough sleep and getting enough protein will help your muscles develop optimally, according to Healthline .

Source: https://thanhnien.vn/so-lan-squat-can-tap-moi-ngay-de-thay-hieu-qua-18525012416183643.htm