How Much Should I Squat? Life can get pretty monotonous. If you are a student then life can become all about your education and learning. If you are working somewhere, you will spend almost your entire day at the office. It tends to exhaust and mentally tire you.
So, that being said, what can you do to combat that monotonous life? Easily one of the best things that you can adapt in your life is the idea of exercise. By exercising you are staying fit, the blood is rushing to all your extremities and you can become fitter and healthier. Within the session, the best form exercise is to do squats.
Squats can be a simple exercise that you do or squats could be a certain amount of weight that you can bench. For that, you need to know how strong your inner core is and how well can you actually balance it.
What Are Squats?
Before we delve into the world of how much weight can you squat. It is necessary to first understand what squatting is. Squats are an exercise that work on your lower body muscles. Especial the leg muscle and the thigh muscles are used. What is important to acknowledge here is that if you don’t use the exercise properly, it could cause serious injury. Thus, before you start carrying weight in squats, you need to first learn how to do the squats properly and accurately.
In order to know how to do squats in a generally safe manner all you need to do is this.
- Start your stance with your knees and feet open and shoulder-length apart. Your knees should be aligned with your shoulders as your back is straight.
- With your back being completely straight and your feet firmly planted on the ground, you will be in the prime squat position. Hold it for as long as you can.
- Because your knees are at a 90-degree angle, in order to complete the squat, you will need to then stand back up by extending your knees back and then slowly standing up.
- Make sure that you are aware of your limits and how much and how long you can withstand a squat.
By doing all these things you will now be able to do a simple squat that doesn’t require a lot of practice or time. If you do wish to add a secondary weight that will help make your squat a little more difficult but also effective. Then you need to make sure that you are able to carry off that weight without compromising your squat or hurting yourself. If you are able to do that then you can very easily add weights.
How Much Should You Squat?
Now that you are aware of what a squat is and how you can safely do a squat with or without weights, it is time to learn how many can you actually do. The deal with this is that it really does depend on how much you can take and how much you can handle within the realm of safety. There are two major factors that play a big role in understanding what you can squat.
1. Body Weight
This is very important. The reason for that is simply because if you carry something that is heavier than your actual weight to the point it may actually be unbearable for you, you could cause yourself extreme harm. The best thing to do is hire a trainer who can let you know what is right and how much you should be squatting.
The other big factor is gender. Men have a different body type and women have a different one. You cannot make the same rules for women as you make for men in this case. This by no means states that women are weaker, it is just that biologically there are certain weights that can be carried by women based on their muscle availability as compared to men.
That being said, if you wish to be a weightlifter at an intermediate level then men can squat up to 150% of their body weight as compared to women who can squat 100% of their body weight. Though this is not completely written in stone, there are women who may be able to lift a lot more than just 100% of their body weight and there may be men you may not be able to do the basic 150% of their body weight.
What is important to know is that you do and will need a trainer at hand who will be able to provide you with the basic help and the basic instructions on when to stop and when to spot you. If you are a beginner then 65% of their body weight is the ideal for a man and 50% of their ideal weight is perfect for a woman.
If you want to become a professional weight lifter and are looking to join this profession then your outlook to all this will be different. You will need to get a professional trainer to be with you all the time so that you can train yourself to know how much you can squat without putting yourself in danger.
At the end of the day, your health matters the most. That is why it is necessary that when you start getting in the business of knowing how much you can squat; all you need to do is make sure that you are well aware of your boundaries. Your boundaries and your limitations are what will ground you and keep you safe. That being said, you can squat as much as you like as long as you are doing it the right and safe way. Men or women, it really just depends on the level you want to be at and the level you want to train at. Slowly and gradually make your way up to the top so that you can easily achieve what you have set out to achieve.