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 squats you should do each day, the first thing to do is clearly define your training goals. If your goal is to build muscle and improve your physique, you need to squat with heavy weights and a 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.
Furthermore, the level of familiarity with squats is also a determining factor in training intensity. Beginners should squat with light weights to allow their bodies to get used to the exercise, thereby preventing injury. They should perform 10 to 15 repetitions per set, 2-3 sets per workout. The total number of squats should be 30 to 45. They should only train 3-4 times per week, with at least 48 hours between workouts. After a few weeks, when the body has become accustomed, the intensity can be increased.
Those who are already familiar with the exercise will start wanting to increase their leg muscle strength. At this point, they will increase the weight and incorporate more advanced squat movements. Each set will increase to 12 to 20 repetitions, performing 3-4 sets. Thus, in a single workout, they may squat 50 to 80 times. They will still need to train 3-4 times per week.
After a few months of training, the person becomes accustomed to squats. The intensity of the training will be increased. Each training session will consist of 4-6 sets or more. If you want to improve endurance, you can squat 15 to 25 times per set. In that case, the total number of squats will range from 100 to 150 times per day.
If the goal is to increase calf muscle mass, you should only squat 6 to 12 times per set, using 65 to 85% of your maximum weight. You should only train 2-3 times per week to allow your muscles time to recover. When training this way, pay attention to your posture and use correct technique to avoid injury. Getting enough sleep and consuming sufficient 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
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