What Happens When You Start Doing Squats Regularly?

Did you know squats are one of the most efficient exercises for burning calories and building strength? According to a study, just 10 minutes of squats can help you burn up to 100 calories, depending on your intensity. For those in India, where sedentary habits and unhealthy diets are on the rise, leveraging the squats benefits can be a game-changer for fitness goals.

For people in India, where sedentary jobs and unhealthy eating habits are rising, incorporating the effectiveness of squat training into your daily routine can be a game-changer. Squats benefits go beyond weight loss—they boost your strength, flexibility, and balance, keeping you fit and agile. 

Moreover, they work multiple muscle groups at once, including your legs, core, and back, giving you a full-body workout in no time. Curious how this simple exercise can transform your health? Let’s get into all the amazing squat benefits and how you can start today!

What Are Squats?

The squat exercise has its origins dating back to ancient civilizations, when it was a practical movement in daily life. While there isn’t a specific recorded moment of its invention, squats likely evolved as a natural movement pattern for humans.

In ancient times, people didn’t have the convenience of modern furniture like chairs and sofas. They often sat down (squat) to rest, eat, or perform tasks like cooking or crafting. 

According to the NCBI, this natural squatting position was a part of daily life, like walking, sitting, and standing up, and contributed to developing strength and flexibility in the lower body.

Let us know more about this exercise:

• Squats are a type of strength training exercise that targets the large muscle groups in your legs, including your quadriceps, hamstrings, and glutes.

• This exercise involves bending your knees and hips while lowering your body towards the ground until your thighs are parallel to the ground or lower and then returning to a standing position.

• Squats can be performed with just your body weight or with added weight, such as holding a dumbbell or barbell.

• Squats benefits in building muscle mass, which in turn increases your metabolism and helps you burn more calories throughout the day. You should also eat a proper diet that can help you lose fat not muscle.

• To get the most out of squats, it’s important to use proper form. This means keeping your feet shoulder-width apart, bending your knees and hips, and lowering your body until your thighs are parallel to the ground.

• You should also keep your back straight and your core engaged to avoid injury.

As formalized fitness practices and weight training gained popularity in the 20th century, squats became a foundational exercise in strength training routines. Strength athletes, weightlifters, and bodybuilders recognized the effectiveness of squats in building lower body strength and overall muscle mass. 

Top 10 Squats Benefits For Weight Loss And Overall Health

There are several advantages of doing squats for weight loss and health. Here are 10 squats benefits for females and males that can help you lose weight:

1. Increases Calorie Burn: Squats are a compound exercise that works for multiple muscle groups at once, including your glutes, quads, and core. When you perform squats, your body burns more calories to power the movement, which can help you lose weight over time.

According to Harvard Health, a person with 70 kg can burn approximately 223 calories during 30 minutes of vigorous strength or weight training exercises, like squats.

2. Build Muscle Mass: Squats can help you build muscle mass, which can increase your metabolism and help you burn more calories throughout the day. The more muscle you have, the more calories your body burns at rest.

3. Improves Mobility And Balance: Squats can help improve your mobility and balance, which can make it easier for you to engage in other physical activities that can help you lose weight.

4. Reduces Risk Of Injury: By strengthening your lower body muscles, squats can help reduce your risk of injury during other physical activities, such as running or jumping.

5. Improves Posture: Squats can help improve your posture by strengthening your core and lower back muscles. This can help you stand taller and appear slimmer, boosting your confidence and motivation to continue exercising.

6. Increases Fat Burn: Squats for weight loss are the best home exercises to lose weight and can help increase your body’s fat-burning capabilities. Research shows that strength training exercises like squats benefits your body to burn fat more efficiently, especially around the midsection.

7. Improves Cardiovascular Health: Squats can get your heart rate up and provide a cardiovascular workout, which can help improve your heart health. A stronger heart can pump blood more efficiently, which can help increase your endurance and overall fitness.

8. Improves Mental Health: Exercise, including squats, has been shown to improve mental health by reducing stress, anxiety, and depression. When you feel better mentally, you may be more motivated to continue exercising and make healthier choices overall.

9. Improves Bone Health: Squats can help improve bone density, reducing your risk of osteoporosis and other bone-related conditions. This can be especially important for women, who are at higher risk of developing osteoporosis as they age.

10. Increases Overall Strength: Squats can help increase your overall strength, making it easier to perform other physical activities and exercises that can help with weight loss. When you feel stronger, you may be more motivated to continue exercising and push yourself harder.

Types Of Squats Exercise For Weight Loss

Squats are an excellent weight loss exercise as they engage multiple muscle groups and burn calories. Remember that while squats can be effective for weight loss, it’s essential to combine them with a well-rounded fitness routine that includes cardiovascular exercises and a balanced diet for the best results. 

Here are some types of squats that can be effective for weight loss:

1. Bodyweight Squats

Body weight squats benefits weight loss as they target multiple muscle groups and can be done anywhere without any equipment. By performing bodyweight squats, you can increase your heart rate, burn calories, and build lean muscle mass.

Additionally, body weight squats require no gym membership or special equipment, making them a convenient and accessible exercise option for anyone looking to lose weight and improve their overall health.

Steps To Do Bodyweight Squats

• Stand with your feet shoulder-width apart and your toes pointing slightly outward.
• Place your hands on your hips or extend them forward for balance.
• Engage your core and keep your back straight throughout the exercise.
•  Lower your body by bending your knees and hips, and pushing your hips back as if you are sitting down on a chair.
• Keep your weight on your heels and your knees over your toes as you lower yourself down.
• Continue lowering until your thighs are parallel to the ground.
• Pause briefly, then push through your heels to stand back up to the starting position.
• Repeat for your desired number of reps.
• As you rise, focus on engaging your leg muscles, especially your quadriceps and glutes.

Inhale as you lower yourself into the squat position, and exhale as you push through your heels to stand back up. Remember to keep your movements slow and controlled and to maintain proper form throughout the exercise to avoid injury.

2. Jump Squats

This high-intensity variation of squats benefits involves adding a jump to the traditional bodyweight squat. Jump squats are a high-intensity exercise that can be effective for weight loss and improving cardiovascular health.

The National Library of Medicine says jump squats can develop explosive strength. This exercise combines the benefits of traditional squats with the added challenge of explosive jumps, which increases the workout’s intensity and helps burn more calories.

Steps To Do Jump Squats

• Stand with your feet shoulder-width apart and your toes pointing slightly outward.
• Then, lower your body by bending your knees and hips and pushing your hips back as if you are sitting down on a chair.
• Keep your weight on your heels and your knees over your toes as you lower yourself down.
• Continue lowering until your thighs are parallel to the ground.
• Once you reach the bottom of the squat, use your legs to jump up explosively, extending your arms overhead. While in the air, extend your hips, knees, and ankles fully.
• Upon landing, immediately lower yourself back into a squat and repeat the movement. Lastly, explosively push through your heels to jump off the ground, propelling your body upward.

It’s important to note that jump squats are high-impact, so they may not be suitable for everyone. If you have concerns about your ability to perform jump squats safely, consult a fitness professional or your doctor before attempting this exercise.

3. Goblet Squats

Goblet squats are a variation of the traditional squat exercise that involves holding a weight in front of your chest. The added weight increases resistance, making it more challenging and effective for healthy weight loss.

The goblet squats benefit to build lower body strength and improve your overall fitness. Goblet squats are an excellent exercise for beginners or those looking to improve their squat form, as the weight held in front of the body helps to maintain proper form and balance throughout the exercise.

Steps To Do Goblet Squats

• Firstly, stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward.
• Hold a weight, such as a kettlebell or a dumbbell, vertically in front of your chest with both hands.
• Engage your core and keep your back straight throughout the exercise.
• Then, lower your body by bending your knees and hips and pushing your hips back as if sitting on a chair.
• Keep your weight on your heels and your knees over your toes as you lower yourself.
• Further, continue lowering until your thighs are parallel to the ground.
• Pause briefly, then push through your heels to stand back up to the starting position.
• Lastly, repeat for your desired number of reps.

Remember to keep your movements slow and controlled and to maintain proper form throughout the exercise to avoid injury.

Additionally, it’s important to choose an appropriate weight for your fitness level and gradually increase it as you become stronger and more comfortable with the exercise.

4. Sumo Squats

This squat targets the same large muscle groups in your legs as regular squats but with a wider stance that emphasizes your inner thighs and glutes more. Sumo squats benefits to build muscle mass and increase metabolism, leading to more effective calorie burning and weight loss.

It’s important to use proper form when performing sumo squats like regular squats to avoid injury and maximize their benefits.

Steps To Do Sumo Squats

• Begin by standing with your feet wider than shoulder-width apart and your toes pointing outwards at a 45-degree angle.
• Further, keep your back straight and your chest up, and engage your core.
• Then, lower your hips until your thighs are parallel to the ground. Keep your knees in line with your toes.
• Pause momentarily, then push through your heels to return to the starting position.
• Repeat for the desired number of repetitions.

Remember to keep your core engaged, your back straight, and your knees in line with your toes to avoid injury and get the most out of the exercise.

5. Barbell Squats

This variation involves using a barbell placed across your upper back. Barbell squats add significant resistance, promoting muscle growth with the right diet plan for muscle gain and increased calorie burn.

Steps To Do Barbell Squats

• Begin by standing with your feet shoulder-width apart and your toes pointing slightly outward. Place the barbell on your upper back, resting it on your trapezius muscles.
• Then, grab the barbell with both hands and lift it off the rack. Step back and position your feet shoulder-width apart.
• Take a deep breath, engage your core, and lower your body by bending your knees and hips. Keep your back straight and your chest up.
• Lower your body until your thighs are parallel to the ground or as low as you can while maintaining proper form.
• Then, pause for a moment, then exhale and push through your heels to return to the starting position.
• Repeat for the desired number of repetitions. Remember to keep your back straight, your core engaged, and your knees in line with your toes to avoid injury and get the most out of the barbell squats benefits.

It’s also important to start with a light weight and gradually increase it as you gain strength and confidence.

6. Pulse Squats

Pulse squats are a variation of the traditional squat exercise that can help you achieve your weight loss goals. They work by adding a pulsing movement at the bottom of the squat, which increases time under tension and can help to build muscle mass and burn more calories.

Steps To Do Pulse Squats

• Firstly, begin by standing with your feet shoulder-width apart and your toes pointing slightly outward.
• Lower your body by bending your knees and hips until your thighs are parallel to the ground.
• Once you reach the bottom of the squat position, pulse up and down a few inches, maintaining the squat position.
• Then, repeat the pulsing movement for the desired number of repetitions.
• After completing the desired number of pulses, push through your heels to return to the starting position.
• Repeat for the desired number of repetitions.

Remember to keep your back straight, your core engaged, and your knees in line with your toes to avoid injury and get the most out of the exercise.

7. Prisoner Squats

It is a popular exercise for weight loss as these squats work multiple muscle groups simultaneously. Prisoner squats benefits are known for their effectiveness in burning calories and building lower body strength.

Steps To Do Prisoner Squats

• Firstly, stand with your feet shoulder-width apart and place your hands behind your head.
• Engage your core muscles and keep your back straight.
• Then, lower your body by bending your knees and pushing your hips back, as if sitting in a chair.
• Keep your chest up and your head facing forward throughout the movement.
• Stop when your thighs are parallel to the floor or when your knees form a 90-degree angle.
• Hold this position for a moment, then push through your heels and extend your legs to return to the starting position.
• Repeat for several repetitions to achieve the desired results.

Remember to breathe throughout the squats benefits female weight loss movement and always consult with a healthcare professional before starting any new exercise program.

Tips To Perfect Your Squat Form

• Common Mistakes To Avoid: Avoid letting your knees collapse inward or extend beyond your toes. This can lead to strain on your joints and reduce squat efficiency.
• Steps For A Perfect Squat: Engage your core, push your hips back, and bend your knees in alignment with your toes. Maintain a neutral spine for proper posture.
• Beginner To Advanced: Start with bodyweight squats, then progress to goblet squats or barbell squats for added resistance and strength development.
• Foot Placement And Balance: Ensure your feet are shoulder-width apart with toes slightly turned outward. Proper foot placement helps you balance and avoid unnecessary strain.
• Breathing Technique: Inhale as you lower into the squat and exhale when pushing back up. This maintains core 
• Engaging Glutes And Hamstrings: Focus on using your glutes and hamstrings to power the squat. This enhances muscle activation and prevents overloading the knees.

Bottomline

• What Are Squats? Squats are a versatile, full-body exercise that targets multiple muscle groups, making them ideal for fitness and weight loss. They require no special equipment and can be done anywhere.
• Builds Lower Body Strength: Squats target multiple muscle groups in your legs and glutes, improving overall lower body strength and functionality.
• Enhances Core Stability: By engaging your core muscles during squats, you build better stability, which is essential for good posture and overall balance.
• Boosts Calorie Burn: Squats are a compound movement, helping you burn more calories by engaging large muscle groups, aiding in fat loss.
• Supports Joint Health: Squats, when performed with proper form, strengthen your knees and hips, reducing the risk of joint injuries over time.
• Improves Athletic Performance: Squats increase explosive strength, making them beneficial for athletic activities like running, jumping, and lifting.
• Suitable for All Ages: Squats are a low-impact, versatile exercise, ideal for anyone from beginners to older adults, promoting strength and mobility at every age.
• Convenience: No gym required! Squats can be done anywhere, making them perfect for home workouts, saving you time and money.
• Easy to perform: Squats require no equipment and can be done in quick sessions, making it easy to fit them into even the busiest of schedules.
• Squats Benefits: Squats boost metabolism, burn calories, improve heart health, and build lower body strength, all contributing to weight loss and overall fitness.
• Types of Squats: Incorporating variations like jump squats, sumo squats, and goblet squats targets different muscle groups, enhancing calorie burn and fat loss.
• Tips Squat Form: To avoid injury and maximize benefits, keep your knees behind your toes, maintain a straight back, and squat deeply to engage your glutes and thighs effectively.

Whether you want to improve your physical fitness, lose weight, or tone your muscles, squats are a versatile exercise that can help you achieve your goals. Also, please consult our Fitelo experts for a personalized diet plan to fuel your weight loss journey while you reap squats benefits for health!

Anuja’s 21 Kgs Weight Loss Success Story

Being a mother of two kids, she has a very busy lifestyle. Fitelo worked with Anuja and created a customized diet plan for her. It was extremely focused on improving her, not just by reducing weight and inches but also by improving her medical condition. Check out her story below:

Frequently Asked Questions

What Are The Benefits Of Squats?

Squats strengthen your legs, glutes, and core, improving mobility, posture, and flexibility. They also boost metabolism and enhance overall strength and balance.

Do Squats Burn Belly Fat?

While squats alone don’t directly target belly fat, they help build muscle, increase metabolism, and promote fat loss when combined with a balanced diet and cardio.

What Happens If You Squat Every Day?

Squatting daily can build leg strength, improve endurance, and enhance muscle tone. However, overtraining without rest may lead to injury or muscle fatigue.

How Many Squats Should I Do A Day?

Start with 3 sets of 10-15 squats daily. Gradually increase reps and sets as strength improves, ensuring proper form to avoid injury.

Are Squats Good For Burning Belly Fat?

Squats for weight loss can help you burn calories and build muscle mass, contributing to overall weight loss and may help reduce belly fat over time. However, spot reduction of fat is not possible, so it’s important to pair squats with a balanced diet and other exercises for best results.

Contact Us Today

Get in touch with our expert team at Fitelo to start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.