Squats are a basic yet extremely effective exercise for building strength and improving muscular endurance, especially in the lower body. How many squats you should do each day to get results depends on many factors.
To know how many times you need to squat each day, the first thing you need to do is clearly define your training goal. If your training goal is to gain muscle and improve your figure, you need to squat with heavy weights and a moderate number of repetitions, according to the health website Healthline (USA).
Depending on the purpose of exercise, people need to squat how many times a day.
If you want to lose weight and burn more calories, you need to squat with light weights, more repetitions per set, and faster speed to stimulate fat burning. Meanwhile, if the goal is to increase endurance and improve flexibility when moving, then do weightless squats, that is, without weights. The number of squats per set can be over 20 times/set or more.
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 injuries. They should practice 10 to 15 times/set, 2-3 sets per session. The total number of squats will be 30 to 45 times. They should only practice 3-4 sessions per week. 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 exercising 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, performing 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/set. At that time, the total number of squats will range from 100 to 150 times/day.
If the goal is to increase leg muscle, you should only squat 6 to 12 times per 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
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