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How Many Squats to See Results? — The Guide You Need to Read

Jan 06, 2018

How Many Squats To See Results? That is today’s question and something that is reasonable to ask.

Maybe you know your goal, but don’t know if squats can get you there.

In this article, we will delve into these questions and answers to give you a better understanding of the importance of squats.

If you want to see the results of your hard work in your glutes and thighs, and improved overall fitness, then squats are an exercise you must do.

Squats are an easy exercise to perform, and when done with the proper form, will work many muscle groups simultaneously.

Squats work your core as well, which will benefit your posture and improve your balance.

How Many Squats to See Results? - Dark Iron Fitness Weightlifting Belt

Our highly-rated Dark Iron Fitness Genuine Leather Weightlifting Belt will help you maintain good form and core safety while squatting.

Then, how many squats to see results, really?

Most experts will agree that the number of squats you perform will vary depending on the results you want to achieve, as well as your fitness level.

Related: How Many Squats Should You Do a Day?


Results-Driven Squats

Why You Need to Squat

Throughout the day, we will find ourselves squatting several times, as a natural mechanism for tasks.

Becoming stronger by squatting the right way, as an exercise, will make our everyday lives better and easier.

Squats can be done by almost anyone, and can be performed at home, work, the gym, a park, just about anywhere.

Squats are more effective at burning calories than many other exercises.

Doing squats helps in raising metabolism levels, which will burn more fat and help with weight loss.

Before you can get noticeable results with squats, you have to make sure you are performing the movement correctly.

Related: Why You Should Do Squats


Trying a Beginner’s Squat Routine for Glutes

If you pay attention during your workout you will feel those squats working your glutes and thighs.

During each repetition, you will notice your glute muscles contracting, just as you start the upward part of your movement.

If you don’t feel your muscles tighten, then you are most likely transferring your weight to the balls of your feet rather than your heels.

This means that your quads are doing more of the work rather than your glute muscles.

How Many Squats to See Results? - Barbell Squat Warm Up

To correct this, press through your heels and squeeze your glutes as your return to the upright position.

As you continue your workout and do more reps, you will feel the burn in your butt.

Now you know that you are correctly targeting your glute area and your muscles are getting fatigued.

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

An online search for the ideal number of squats performed daily to see results would vary greatly.

Most experts recommend doing a set of 10 to 15 or 20 squats a day, two to three times a week.

Fitness Authority recommends the following:

  • 20 squats per day – perfect for beginners. Ideally, if you are just adding squats to your workout program then you should not be performing more than 20 squats during this beginning stage. When you find it easy to do 20 squats, you can increase the number.


  • 50 squats per day – great for those who are especially interested in boosting their metabolism


  • 100 squats per day – ideal for people who want to see many results, including but not limited to, muscle growth, stamina and an overall lifestyle change.

Related: How Many Squats A Day Should I Do?


How Many Squats To See Results When You’ve Never Done Them? — Preparing For Squats

The basic squat does a good job of working out your glutes, but there are other variations that will get you results as well.

The sumo squat is similar, but since it is done with a wider stance, it will place more emphasis on your butt and inner thighs.

In a study done in 2002, The Journal of Strength and Conditioning Research found that the gluteus maximus became more active as squat depth increased.

The wide stance of goblet squats fits those parameters and work well in helping you hit proper depth.

The best support for those deep squats is our own  Dark Iron Fitness Genuine Leather Weightlifting Belt.

How Many Squats to See Results? - Sizing Dark Iron Fitness Weightlifting Belt

Now, if you already incorporate squats into your routine and want to raise it to the next level, you can add heavier weights to see even better results.

When you squat with heavy weights, you are developing muscle growth through an anabolic movement.

Human growth hormone and testosterone are released into the body, which will help develop your body’s muscles.

How Many Squats to See Results? - Heavy Front Squat

Here is a way to figure out the right amount of weight to use when squatting: Squat with weights that will exhaust your muscles completely by the end of your last set, to where you find yourself struggling to finish your last rep.

You should fail on the last rep and your muscles will be trembling from being pushed to their limits.

To strengthen our muscles effectively, we must do at least three sets of every exercise.

Repetitions can be between the 5-15 range.

You can use lighter weights for longer sets and heavier weights during a short set.

How frequently you work out also plays a factor in building your squat strength.

So the more frequently and intensely you do squat exercises, the harder and firmer your muscles will become.


Four Scenarios to Squat Routines

How Many Squats to See Results and Get Stronger:

If your end result is to improve the strength of your lower body, then you should train and do squats every two days, or three times a week.

Your goal should be 3 sets between 4 and 8 reps.

Take at least 3 minutes to rest and recover between the squat sets.

Resting is important in order to keep your ability to lift heavy longer and more frequently.

When raising the weight, you can keep your rep range fairly low and still build strength.

Related: Benefits of Heavy Squats


How Many Squats to See Results and Gain Muscle:

If you want to gain more muscle or achieve hypertrophy, you should start by training 3 times a week.

You should do more sets, probably between 3 and 6. The reps should be increased to between 8 and 12, and the resistance should be between 70-80% 1RM.

Rest for 2 to 3 minutes between sets.

How Many Squats to See Results? - Squat Muscles Worked

Using the above plan, you will see results in the muscle development of your lower body after a few weeks.

Keep working to increase your weight load, but within reasonable limits to do high reps with excellent form.


How Many Squats to See Results and Improve Your Endurance:

Squats are great at helping you increase muscle endurance, as well.

Start off by training 2 or 3 times weekly.

Here you should aim for high reps of 10 to 15 with 2 or 3 sets.

The weight resistance should be moderate to light.

Rest for 2 to 3 minutes between each set.


How Many Squats to See Results and Gain More Power:

If you want to see more power in your lower body, squats can help you achieve this.

You will need to train 2 to 3 days a week and use off days to rest, and rest well.

Try for 2 to 3 sets of 3 to 6 reps.

The weight should be light with a 0-60% 1RM with about 2 minutes to rest between each set.

You will see more results by performing the reps in an explosive fashion.

Do them quickly, combined with lower-body strength training. You will start to feel results in a few weeks.

Related: How Do Squats Make Your Upper Body Bigger



Conclusion: So How Many Squats to See Results, Realistically?

How Many Squats to See Results? - Dark Iron Fitness Weightlifting BeltThe more squats you do, the better chance you have of achieving your goals and seeing results.

But, you must also remember to give your body the chance to rest and recover; this period is when your muscles heal and eventually grow.

In order to practice safe squatting and keeping proper form, our Dark Iron Fitness Genuine Leather Weightlifting Belt has got your back!

Look into investing in these types of weightlifting accessories, as they will help with your longevity in fitness.

The better health you stay in, the more you can work out and further garner results in the gym.

Well, how many squats to see results? The answer depends on your goals.

Choose a routine above — for either strength, muscle, power or endurance — and stick with it.

You’ll either end up doing a ton of squats or a lower amount, with heavier weights.

The best part is, you can never do too many.

Be safe out there and work hard to get where you want to be in life!

Related: Benefits of Wall Squats