How many squats to see a difference

NaomiAnna22
NaomiAnna22 Posts: 36 Member
edited December 2024 in Fitness and Exercise
So im wondering how many squats per day and how many times a week id need to do these to see a difference in a month or so?

Replies

  • butterbuns123
    butterbuns123 Posts: 150 Member
    For muscle growth. A lot. 3 times a week is best but don't start with that or you may burn yourself out. Legs often require high volume cause they are used all the time carrying yourself around. Lots of sets for 10+ reps for size.
  • butterbuns123
    butterbuns123 Posts: 150 Member
    Also you probably aren't going to see much in a month. It's a sloooww process. You will be stronger but not much in terms of growth will occur on a noticeable level.
  • NaomiAnna22
    NaomiAnna22 Posts: 36 Member
    so would 30 squats a day 3 days a week be good? i just want to be more toned.
  • beautifulwarrior18
    beautifulwarrior18 Posts: 914 Member
    edited June 2016
    Your muscles do not tone. They grow and they shrink.

    If you want your *kitten* to lift up and be more round you need to do fewer heavier squats not tons of body weight squats. Get to the gym and have a trainer show you how to do squats with barbell. Then start adding weight. You my also need to lose some fat, which will require a caloric deficit. But don't be fooled, just because you cut calories doesn't mean your butt will shrink immediately. You can't spot reduce fat.

    I'd recommend strong lifts 5x5 3 times a week. You'll start seeing some dramatic results to the shape of your butt in about 6 months probably even sooner.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    edited June 2016
    NaomiAnna22 wrote: »
    so would 30 squats a day 3 days a week be good? i just want to be more toned.

    30 body weight squats? Doubtful.

    If you're insistent on going the body weight route my suggestion would be to follow bret contreras' bodyweight routine for 30 days.

    30DayChallenge.jpg

    Squats-


    20130531_123236.jpg
    20130531_123242.jpg

    Glute Bridge-


    20130531_123301.jpg
    20130531_123315.jpg

    Split Squat-


    20130531_123335.jpg
    20130531_123339.jpg

    One Leg Bridge-


    20130531_123406.jpg
    20130531_123411.jpg





    Notice the amount of volume needed when only using body weight.

    In 30 days you'll have to switch over to weights because this will be too easy for you. Believe me, the glutes are incredibly strong (when they're actually activated) and commonly require far more than just body weight for training.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    split squat = forward lunge with leg elevated?

    I did not know that
  • kmaf2016
    kmaf2016 Posts: 51 Member
    @Rainbowbow - Have you done this challenge and were the results good? I posted a question on here the other day about advice on workouts for the glutes as I feel I don't focus on them enough, I was told to read strong curves which I have done many months ago and no longer have the book. I just wanted something simple but effective to follow and this glute challenge looks perfect...have u tried it?
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    edited June 2016
    rabbitjb wrote: »
    split squat = forward lunge with leg elevated?

    I did not know that

    yep, it's also called a "Bulgarian Split Squat". And while they look pretty easy, as someone who primarily lifts heavy... it's one of the most difficult body weight exercises.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    edited June 2016
    kelfidler1985 wrote: »
    @Rainbowbow - Have you done this challenge and were the results good? I posted a question on here the other day about advice on workouts for the glutes as I feel I don't focus on them enough, I was told to read strong curves which I have done many months ago and no longer have the book. I just wanted something simple but effective to follow and this glute challenge looks perfect...have u tried it?

    I couldn't finish it because i am a personal trainer and it was too much volume added on to my routine. But i do incorporate these movements in my training, i do train my clients (especially beginners) in this style, and i am *REALLY* close to convincing my gym to buy one of his glute bridge peices of equipment. :smile:

    This is a good routine, made by the same guy who made strong curves. So i say if you saw results from that you'll probably also see results from this.

    I say, do it! You will most definitely feel it. If you don't have the time, i say start incorporating glute bridges with bands and other glute-centric type of work. I don't know about you, but i know i will almost always squat/leg press/etc. quad heavy. By incorporating this stuff (lower weight, higher volume, really focus on activating the glutes) i've been able to fix my muscular imbalance. I can now squat *kitten* to grass with a barbell. :)


    HnP2IJB.jpg

    This is me doing a deep squat hold. Sorry my arms look weird, if i left them relaxed they look strange in photos. :)
  • yusaku02
    yusaku02 Posts: 3,472 Member
    beautifulwarrior18 wrote: »
    If you want your *kitten* to lift up and be more round you need to do fewer heavier squats not tons of body weight squats. Get to the gym and have a trainer show you how to do squats with barbell. Then start adding weight.

    I'd recommend strong lifts 5x5 3 times a week. You'll start seeing some dramatic results to the shape of your butt in about 6 months probably even sooner.

    OP, if you want a nice butt then do this. You'll see much better results and much faster results compared to just doing bodyweight squats at home. Even if you did 300 every day.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    rainbowbow wrote: »
    rabbitjb wrote: »
    split squat = forward lunge with leg elevated?

    I did not know that

    yep, it's also called a "Bulgarian Split Squat". And while they look pretty easy, as someone who primarily lifts heavy... it's one of the most difficult body weight exercises.

    I do them with dumbbells or kettlebells. They are ouchie but effective
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    singingflutelady wrote: »
    rainbowbow wrote: »
    rabbitjb wrote: »
    split squat = forward lunge with leg elevated?

    I did not know that

    yep, it's also called a "Bulgarian Split Squat". And while they look pretty easy, as someone who primarily lifts heavy... it's one of the most difficult body weight exercises.

    I do them with dumbbells or kettlebells. They are ouchie but effective

    yep! :)
  • kmaf2016
    kmaf2016 Posts: 51 Member
    @Rainbowbow - many thanks for responding, I am definitely going to try it....I am planning on doing these in the evening as I already go to the gym every lunch time to do classes (I don't do much weight training though)...I know lots of people will tell me to try and incorporate some weight training but I don't feel comfortable yet and can't afford a PT right now! Many months ago I did have a PT to help me with form and stuff but it was a long time ago. I currently do the following classes, am I ok still do the above 30 day challenge as well as my classes?

    Mon - bodycombat and 3k run/jog
    Tues - Yoga
    Weds - GRIT (either cardio, strength or plyo)
    Thurs - I normally do bodycombat again but am thinking of changing this class to a Kettlebell class to incorporate some weight training
    Fri - Bodypump and 3k run/jog

    Thank you
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    kelfidler1985 wrote: »
    @Rainbowbow - many thanks for responding, I am definitely going to try it....I am planning on doing these in the evening as I already go to the gym every lunch time to do classes (I don't do much weight training though)...I know lots of people will tell me to try and incorporate some weight training but I don't feel comfortable yet and can't afford a PT right now! Many months ago I did have a PT to help me with form and stuff but it was a long time ago. I currently do the following classes, am I ok still do the above 30 day challenge as well as my classes?

    Mon - bodycombat and 3k run/jog
    Tues - Yoga
    Weds - GRIT (either cardio, strength or plyo)
    Thurs - I normally do bodycombat again but am thinking of changing this class to a Kettlebell class to incorporate some weight training
    Fri - Bodypump and 3k run/jog

    Thank you
    I can't tell you whether or not you will have the time. That's up to you and your schedule and how sore you get.

    But what i can tell you is i think you don't have to do it exactly in 30 days or on his schedule. I say you should try to do the routine 3-4 times a week (rest every other day). I would try and start incorporating some weights into it eventually. :)
  • jmaidan
    jmaidan Posts: 93 Member
    Bodyweight squats? Maybe 150-200 per week I guess?

    Probably better would be to do much less barbell squats. I squat 5x5 three times a week with around 80kg and have good muscle tone/size. Took months though, not weeks.

    Make sure you start low and work up though and use good form.
  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    Bodyweight work will lift your glutes but you likely won't see a huge amount of growth. If you're quad dominant, you might see more changes in them than your glutes. I love doing barbell hip thrusts for glutes, barbell front squats for glutes, back squats for overall glute/quad/hamstring focus. Leg extensions on the machine for quads, lying leg curls for hams and, the master of all lifts, deadlifts for lower back/glutes and hams. I do heavy lifts for all of them where I'm able to do no more than 4x10 and no less than 4x5. I also like to do Jeffersons and Good Mornings on occasion but not as heavy. I do all of these once a week because it takes at least a day to get over the DOMS and I do very high resistance (level 15) adaptive motion trainer 5 times a week for 40 minutes. Legs are screaming by the end of the week. I had to work up to all of that and it is probably too much volume for a lot of people. Anyway, 30 days is not enough time to see a real change in your lower body. I would say, two months at a minimum with the right program and eating.
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