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This is How Many Squats it Takes to See Results

from Reader's Digest

From Aug. 7: ACSM exercise physiologist and personal trainer Jim White is quoted in the article as a subject matter expert.

Knowing how to perform squats safely and effectively is key to seeing results. Specifically, if you want to grow your gluteus muscles — commonly called “the glutes” — there are a few important factors to keep in mind.

First, Jim White, an ACSM exercise physiologist and personal trainer, notes that there is no official magic number of squats that will automatically show results. But most trainers agree on a similar ideal starting point: squatting two to three times a week for roughly three to five sets of eight to twelve squat reps.

The specific weight used, however, may vary based on skill level and mobility—not gender. “The amount lifted will depend on factors such as the person’s own body weight, fitness level, age, and body structure and leverages,” says Robert S. Herbst, a trainer, and 19-time World Champion Powerlifter. Herbst advises breaking up your squatting frequency as well and including rest days between your squatting workouts. more


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