We all know exercise is good for us. It is what keeps us healthy in many ways. Many people don’t think much beyond that. So, they have no idea how many benefits of squat exercises there are.
The picture above is me when I was in Powerlifting in high school around 2007. Before joining the team, I had no idea how much weightlifting could have such a positive effect on so many areas of your life.
And squats in particular because they strengthen your lower body and your mind, so much.
If you are anything like me, you might have a love hate relationship with squats. You love how they make you feel but you hate doing them for one reason or another.
For me, when doing squats with weight on a bar, it is a dislike because it isn’t the most comfortable.
Maybe you are someone that just hate them altogether.
Let me walk you through all of the benefits of squat exercises and help you fall in love with them. My hope is that you add them to your workout routine so you can enjoy all of the benefits I have experienced!
What is a Squat
I think this is a very important place to start before we get into the benefits of squat exercise.
This is vital to know because you can’t do the exercise and get the benefits if you aren’t really sure what it is.
Now, there are many variations of squats and I will get to those later, but the general concept is the same no matter the type.
When doing a squat, you will bend your knees and lower your hips from a standing position and then stand back up.
I know, it sounds really simple. And that is because it is.
But the most important thing to remember when doing a squat is to have proper posture with each rep.
That means you are keeping your feet about shoulder width apart with your toes pointed out slightly. You are keeping your shoulders back and your back straight.
And remember, keep your head up.
How Many Squats To Get The Benefits Of Squat Exercises
You might be asking yourself, “how many squats do I need to do to see results?”
This is a great question that needs to be answered. Unfortunately, there is not exact number that you should do to see these benefits.
Most experts recommend that you do between 10-20 squats a day, 2-3 times a week if you want to see results.
This is one of those things where you need to be consistent.
Add this to your workout routine. Throw a set in before and/or after what you typically do.
I know we would all like to see results after the first time we exercise, but it will take some time to really notice a change.
But honestly, doing 10 squats a couple times a week really isn’t that bad.
And you can even work your way up from there to see more/faster results.
Benefits of Squat Exercises
I am going to blow your mind with how many benefits of squat exercises there are.
I know certain benefits will mean more to you than others, but keep in mind they are all benefits, so they will come in handy.
Some of these are going to make you stop and say “I hadn’t thought of that”.
Which is great because learning these are going to make you take the plunge to add squats to your exercise routine.
So, let’s get to it!
Build Leg Muscles
This is probably the most obvious of the benefits of squat exercises.
A squat uses your quadriceps, hamstrings, and calves.
These are the biggest muscle groups in your legs. Like any muscle, when you work them, they become stronger.
If you start doing squats routinely, you will notice that they become easier and you can add in more reps.
Shapes Your Legs
Of course, if you are building that beautiful muscle you will be shaping it as well.
Squats are a great exercise to tone your legs because they use so much of your muscle.
If toned legs are what you are after, doing squats is a must!
Builds Other Muscles
Squats also works your glutes and back muscles. You must engage (tighten) your glutes when you squat to really get the effects.
Your back is used to gain support and maintain proper posture for this exercise.
You will feel this more when doing squats that require weights.
Lifts Your Butt
This benefit of squat exercises goes hand in hand with what we just talked about.
If you engage your glutes when you do squats, you will actually build a layer of muscle on your butt.
Given some time, you will notice that your butt become toned, tightened, and lifted.
If you are looking to specifically target your glues and legs, check out my post, Lower Body Workout For Amazing Glutes and Legs.
Build Your Core Muscles
Most people do not realize this is one of the benefits of squat exercises.
You use your core when doing these exercises, probably without really realizing it.
Your abs become tense to stabilize you and keep you from falling over.
Couple this with some other ab exercises and you can whip your core into shape in no time.
It Is An Anabolic Exercise
Okay so we went over a lot of muscles that can be worked from squats. To be honest, it can work way more than that.
Squats are an anabolic exercise which means it helps to build up all of your muscles. It doesn’t break them down like some exercises do.
I say that qualifies for one of the top benefits of squat exercises.
So much strength from squats! When you do this type of workout, you engage your ankle, knee, and hip joints at the same time.
If you stop to think about that, these are major joints that are constantly being used.
Why would you not want to make them as strong as possible?
Makes Life Easier
The benefits of squat exercises so far have been about building muscle and strength.
That is great but that is not all you get from this.
By doing squats routinely, you can make life easier on yourself.
Consider how many times a day you get up from a seated position or lift something?
You do it daily and multiple times a day!
Squats make this easier for you and will help you to be more mobile later on in life.
You know those 90-year-olds who are still working out and running all the time? Well, that could be you some day.
Or at least be in a position where you don’t need the assistance of a walker or cane.
Strengthens Your Mental Health
This is true with any type of exercise. It improves your mental health and mood.
I add it here as one of the great benefits to squat exercises because most people do not recognize this or give themselves enough credit.
Whether you are doing squats with or without weight, you will be strengthening your body.
To really see this, keep a log of how many squats you do. That number is going to go up.
When you first add squats to your routine, they might be difficult where you can’t do that many. That is alright!
When I first started, if I would have told my 94 pound senior in high school self that I would end up squatting 180 pounds , I would have said that’s crazy.
But as you do more you start to believe in yourself more. Your mentality changes and you start feeling like you can do so much more!
And that mentality sticks with you. It seeps over into other aspects of your life because you have new found confidence.
I didn’t know it at the time, but this really changed my life. Maybe it will change yours too!
You Can Do Them Anywhere
One of the benefits of squat exercises, is that you can do them anywhere.
That is why I have the picture shown above. This woman is squatting on a narrow box, which shows how little room you really need.
Before we got our exercise area straightened out in our basement, I had to use our living room to workout, which is pretty small.
This can be a concern to others who do not have a lot of room to get a good workout in.
I can tell you from experience that you can do it in pretty much any space. And still be able to do a variety of squats.
This brings me to the next benefit.
You Do Not Need Equipment To Do Them
It is great when you don’t need equipment to do an exercise. Especially if you are limited on space or do not want to invest in the equipment.
There are many variations of squats that do not require any weights to do them.
Tip: If you want to add some weight but do not want to spend a ton of money, or you are limited on space, I highly recommend a medicine ball. They are relatively cheap and can be used for many exercises, not just squats.
As I have said throughout this, there are many variations of squats.
Some people are going to find this to be the biggest benefits of squat exercises because you won’t get bored.
For some people, having a variety is what keeps them motivated to workout.
If this sounds like you, you need to add squats to your routine TODAY!
We will talk more about the different squats in a bit.
The benefits of squat exercises just got better ladies.
No one wants dimples unless they are on their face.
Cellulite is a fat deposit beneath the skin, and it is very common.
By doing squats, you will be improving your circulation and strengthens your muscles, which reduce fat cells and tightens the skin.
Bye bye cellulite.
I briefly mentioned this earlier, but I feel it is a great benefit, so I wanted to highlight it.
Your posture is important to make sure your bone align properly and to keep tension off your muscles and ligaments.
Since squats work your back muscles, they become stronger and it is easier for your body to maintain proper posture.
Again, this is going to be a huge benefit to you later on in life.
Reduces The Risk Of Injury
The benefits of squat exercises just keep on coming. Reducing the risk of injury is always a bonus because, honestly, who has the time or money for injuries?
Squats help improve your balance, mobility, and posture.
All of that aids you when you do other activities. Thus, making it less likely that you will injure yourself.
Last but not least, the final benefit of squat exercises. Like any exercise it burns calories.
We like this because it helps us to maintain or lose weight, as well as look and feel great!
When it comes to squats, the amount you burn depends on the type and intensity of the squats you are doing.
Different Kinds of Squat Exercises
Now, I know I promised you some variety of squat exercises. But this post is getting long.
I would hate for you to get bored and it gets to be a lot of information to take in.
Plus, this post is all about the benefits you can get from squats.
So, I am going to give you some examples of some of my favorite squats.
BUT, I will not give you directions on how to do them.
To get instructions and tips on these squats, check out my next post!
For now, here is the list:
Squat with Knee Drive
Jumping Jack Squats
The Best Benefits of Squat Exercises
We just covered 15 amazing benefits of squat exercises. From building muscle in your legs, core, and glutes, to improving posture and reducing your risk of injury.
These are all great benefits that are going to help you now and later in life.
And the best part is, it doesn’t take you doing a ton of squats each day to see some results.
You can do them anywhere and don’t need equipment, so why not start adding them to your routine today?
Don’t forget to check out my next post to learn more about the types of squat exercises!