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How Long Does it Take to See Results From Squats and Lunges?

Dec 11, 2017

How long does it take to see results from squats and lunges? This is not an easy question to answer.

The rate in which a person builds muscle varies a great deal based on body size, the type of muscle fibers they have, body composition, and hormone level.

Because of the additional testosterone men have, they will have an easier time building muscle.

You can help your body build muscle by eating the right type of food, with an emphasis on protein.

Protein plays a big part in building muscles, so shoot for about 0.8 grams of protein per kilogram of your body weight every day.

How Long Does it Take to See Results From Squats and Lunges? best weightlifting belt for squats
Dark Iron Fitness Weightlifting Belt — The perfect companion for squats

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For reference, if a woman weighs 150 pounds, then this would be about 54 grams of protein on a daily basis, while a man would need about 66 grams.

Protein-rich foods include beef, chicken, fish, eggs and milk.

Plant-based proteins include beans, nuts and soy products such as tofu and edamame.


How Squats Affect Us:

When you squat, your body recruits over 200 muscles. It not only makes your lower body stronger, but affects other areas as well.

However, if you were to ask, how long does it take to see results from squats and lunges, then the answer really isn’t clear.

No two people will respond to exercise programs the same way, even if they performed identical workout routines for a year, regardless of gender.

They won’t look the same, have the same level of results, or develop muscle and tone the same way.

This applies to men and women when doing specific exercises like squats and lunges, as well as other bodybuilding and fitness exercises.

Related: Results From Squatting

Male or female, we all have the same basic physiology when it comes to muscles and skeletal frame, so the recommended number of squats for women can be the same for men.

There is no need to differentiate between the two sexes. The main difference will be in how much each individual can handle.

People must also take into account the current physical shape they are in when they begin a squatting and lunging program.

How long does it take to see results from squats and lunges if you don’t know your current physicality?

A great thing about joining a conventional gym is that there are usually trainers who will gladly give you a free session and calculate your body fat and skill level.

Don’t be afraid to get answers from trainers and professionals who can help you plan out a routine to reach your goals.


Number of Squats a Woman Should Do to See Results:

Women may have different fitness goals and concerns than men:

  • How many squats or lunges a day for better glutes?
How Long Does it Take to See Results From Squats and Lunges? Results of squatting
Squats using proper form

There’s no real answer to this. You need to a) exercise with correct form, b) increase weight load progressively, c) perform repetitions until failure.

  • How many squats or lunges a day to tone thighs?

Once again, this is about adding weights and doing the right number of reps.

Do 12 reps at a time and by the 10th you should feel fatigued, so much so that those last two reps will be very difficult to do. When the exercises begin to get easy on your 12th rep, that’s when you know it’s time to increase the weight.

  • How many squats a day to reduce cellulite? No set formula here but remember that genetics affects cellulite; some people, regardless of how fit they are, will always have some cellulite.

Related: Do Squats Help You Lose Weight On Your Thighs?

You can track the progress you have made with your squats by measuring the widest part of your hips on a weekly basis or by checking if your jeans have gotten too big at the waist.

How Long Does it Take to See Results From Squats and Lunges? weightlifting belt for women
Weightlifting belt worn for safety

Our extremely popular Dark Iron Fitness Weightlifting Belt is designed for women and men and can help you reach these goals.

Related: When Do You Notice That Squats Are Working Out Your Butt?

Number of Squats a Man Should Do to See Results:

The answer for this is essentially the same as the answer for women.

Beginners should start with 20 squats a day. As you get stronger you can work your way up to 50 squats a day; when you are close to 100, you will see a huge difference in your ability, body and strength.

Relevant Source: How Many Squats a Day?

When combined with a good diet and cardio exercise, you can see results within about three weeks.

At around six to eight weeks, you’ll see signs of muscle development in the glutes and hamstrings, with a supple, tighter butt.

“After eight weeks, as you progress your squats, results depend on whether you go with higher weight and lower reps or higher reps and lower weights,” says Ashley Harvey, a fitness specialist at the Mac Harbor East fitness center in Baltimore, Maryland.

“If you increase the weight and lower the reps, you’ll build more muscle,” she notes.

With high reps, low weight, you’ll simply maintain your fitness gains. (Source)

Then, how long does it take to see results from squats and lunges as a man vs a woman?

Sex doesn’t play a huge role in answering this question, as the workouts and results will be comparable and scalable to each individual, no matter your gender.

Related: Is It Good to Do Squats Every Day?


Trying to Lose Weight By Squatting?

Losing weight with squats won’t really occur until you are doing around 100 reps.

You must be consistent and add more weight to make it challenging to complete the movement. Of course, the proper diet and sufficient rest have to be prioritized as well.

If you are new to an exercise program you will notice more changes to your glutes in the beginning months, as your body adapts to the increased difficulty of squats.

After the initial change, you will continue to see progress as you challenge your body with more repetitions and heavier weights every few weeks.


Adding Lunges to Your Routine:

Lunges are one of the best exercises for toning your legs.

However, Richard Cotton, the chief exercise physiologist at the American Council on Exercises, warns that lunges will only visibly shape your legs if combined with fat-burning exercises.

Lunges target these muscles:

Lunges work your glutes and all your leg muscles including your quadriceps, hamstrings, adductors or inner thighs and calves.

Short step lunges work your quadriceps and longer lunges really focus the work on your butt.

How Long Does it Take to See Results From Squats and Lunges? weighted lunge
Heavy weighted barbell lunges

How Often Should You Lunge?

If you are someone who has only just started adding lunges to your workout program then you might stick to bodyweight lunges.

You can try to do three to five sets of 15 to 30 repetitions a few days a week on non-consecutive days.


Related: Seeing Results from Lunges


Adding Resistance to Your Lunges:

As you get stronger, a barbell can be added across the back of your shoulders.

The added weight will force your muscles to work harder and your legs will become toned more quickly.

You can even implement resistance bands in your lunge workouts.

This will allow for more manageable and safe resistance.

With these strategies implemented, how long does it take to see results from squats and lunges?

Well, using resistance like barbells, resistance bands or even dumbbells will help speed up the process in seeing results.

Any time you add more weight or intensity, the results tend to come faster — as long as proper form is maintained.

Related: The Many Benefits of Squats and Lunges and What Muscles Are Targeted


Fat Burning:

When you start doing lunges, you may feel your leg muscles getting tighter and firmer as soon as within two weeks.

In general, it may take up to four weeks before you actually see toned leg muscles.

It can take longer if you have a lot of fat on your legs.

Fat-burning exercises, such as brisk walking, uphill walking, stair climbing, running, hiking, bicycling will burn fat.

Using cardiovascular equipment such as a treadmill or elliptical machine, all help shed fat from your legs.

This enables the underlying muscle to show through.

The frequency and intensity at which you perform these exercises determine how quickly your toned leg muscles become visible.

Depending on how much fat you have to lose, performing 30 to 60 minutes of fat-burning exercises, two to four times a week can be very effective.

In that case, how long does it take to see results from squats and lunges, if you focus primarily on lunges?

Great question, because there definitely can be a difference between the results from these two exercises.

If you are focusing more on lunges, I would say that more fat loss from cardio and other movements are needed to help illuminate your lunge results.

Related: One Woman’s Results After Lunging For a Month


In Conclusion

How Long Does it Take to See Results From Squats and Lunges? A Few Important Thoughts

You might not see the results from squats and lunges as quickly as hoped.

Just remember that it takes persistence and determination to build muscle.

If you are serious about your workout, then get serious about your equipment, too.

Try our Dark Iron Fitness Genuine Leather Weightlifting Belt.

How Long Does it Take to See Results From Squats and Lunges? belt for lunging
Always keep a weightlifting belt in your arsenal

Everyone will have different results, but personal trainer Michael Behnken of the online site, Ask the Trainer, says that the basic results of any training program is as follows:

  • After 30 days of your workout, you’ll feel the difference.
  • After 60 days, you’ll see the difference.
  • And after 90 days, your friends will see the difference.

Nobody can truly answer how long does it take to see results from squats and lunges? 

This is because the answer is solely based on your personal commitment to these two types of exercises.

Make it a habit of implementing squats and lunges in your workout.

Soon you will answer this question to the best of your ability.