Exactly How Often You Should Do Squats To Build Lower-Body Strength, According to Trainers ...Saudi Arabia

If one of your health goals is building lower body strength, squats are one of the best moves to master. It puts the entire lower body to work (and the core), including the glutes, hamstrings, quadriceps, calves and hip adductors. Doing squats regularly can improve mobility (especially in the hips, knees and ankles), make everyday movements like changing directions, jumping and running easier, and tone your tush. Regardless of what you’re hoping to get out of doing squats regularly, you’re probably wondering how often you have to do them to see results. The answer is a lot less than you probably think.?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?

“Squats are one of the most effective functional exercises you can do for lower body strength,” says certified personal trainer Kim Perry, CPT. She explains that squats use multiple muscles at once, helping improve overall strength, stability and mobility—all benefits that carry over into daily activities like walking, climbing stairs and lifting groceries.Jill Quinn, PT, a personal trainer and health coach at QuinnEssentials Wellness Solutions, adds that squats mimic movements done in everyday life, which is one reason why they’re beneficial. “This functional exercise mimics movements like getting up from the couch, lifting suitcases or lifting heavy bags of mulch,” she says. Related: I Can't Stop Thinking About This Fitness Tip From Finland

As with any fitness move, it’s important to do it correctly to avoid injury and to get the most out of it. Below, Quinn shares the steps do doing a squat properly:

Stand with legs approximately hip-width apart and toes slightly turned out. Keep your weight in your heels. Engage your core, take a deep breath and bend your knees, driving your hips back behind you to lower down into the squat.Exhale and straighten your legs while driving through the hips to come back to the starting position.

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Both personal trainers say that there are some common mistakes to avoid when moving through this exercise move. “One of the most common mistakes is letting the knees cave inward, which can put unnecessary strain on the joints,” Perry explains. She adds that other common mistakes people make when doing a squat include rounding the back, lifting the heels off the ground and not squatting low enough to properly activate the glutes. “Keeping a neutral spine, pressing through your heels and engaging your core can help maintain proper form,” she says.When it comes to squats, Quinn shares that slow and steady is best. Rushing through the movement can lead to the common mistakes shared above. Related:Exactly How Many Times a Week To Walk To Improve Your Heart Health, According to Cardiologists

How Often You Need To Do Squats To Notice a Difference

Now that you know how to do a squat correctly and what mistakes to avoid, comes the big question: How often do you need to do them to notice a difference? “For noticeable strength gains, consistency is key,” Perry says. To truly build lower body strength, she recommends doing squats two to three times a week.

In terms of how many squats to do each time, Perry recommends starting with two to three sets of between 10 and 15 repetitions, using only your body weight. As you get stronger, both trainers say you can step up your squat game by incorporating dumbbells, kettlebells or a resistance band. 

“For maximum strength gains, aim for three to five sets of six to eight reps using heavy weights, which means the last few reps should feel very challenging. The goal is to challenge your muscles without compromising form,” she says.

Want to make them even more challenging? She recommends pausing at the bottom of each squat to make the move more intense (it increases the time under tension).

If you do squats two to three times a week, your lower body will get stronger. “Squats are a foundational movement that benefits almost everyone, regardless of fitness level. Even doing a few well-executed reps a day can make a difference in your strength, posture and confidence over time,” Perry says.

With that in mind, what are you waiting for? Squat to it! 

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