Benefits of Doing Squats For Weight Loss

The importance of the squat to lower-body strength and mobility (

8 Benefits of Doing Squats For Weight Loss (You Won’t Believe #2)

When you think about exercises for losing weight, the squat might not be the first one that comes to mind. Your instinct might be to hit the treadmill and do an intense cardio session. But here’s why you need to start thinking about heading for the squat rack.

The 8 benefits of doing squats for weight loss are:


Squatting can burn more calories than the treadmill per minute You will have better body composition You will get stronger Squats trigger a metabolic and hormonal response conducive to weight loss Your overall conditioning will improve Squats will make you mentally tougher Squats are one of the most functional exercises you can do in the gym If you’re not sold on squatting for weight loss yet, keep reading, because we’re going to dive deeper on how you can reap these benefits. (

 Squats trigger a metabolic and hormonal response conducive to weight loss

Squats increase your metabolism over a longer period of time, as well as boosts natural hormones within the body that contribute to weight loss.

Your metabolism is the process in which your body converts the food you eat into usable energy.

How does the squat increase your metabolism?

The fact that the movement requires so much work to move the weight means your body is drawing a tremendous amount of energy, which forces your body’s metabolic rate to increase. This increased metabolic rate continues in your post-workout recovery, as your body uses this energy to repair the muscles worked.

In additional to the metabolic response your body gets from squats, you’ll also have a positive hormonal effect.

Your body requires certain hormones, such as testosterone and growth hormone to build muscle and lose fat. In a study published in the Journal of Strength and Conditioning, it was shown that participants got a 16% increase in testosterone immediately after squatting compared with those who used the leg press machine. This is simple due to the activation of more muscle groups in the squat.

These hormones will help you build muscle and increase strength, which will allow you to lift more weight and burn more calories in the process.

Takeaway: By using more musculature in the squat you can get greater metabolic and hormonal responses that are conducive to losing weight.

Your overall conditioning will improve Improving your conditioning means being able to do ‘more work’ in the same or less amount of time.

One of the best ways to improve your conditioning while you squat is to do what’s called ‘density sets’. Pick a load that is somewhere between 60-70% of your 1 rep max. Set a time for 15-minutes, and perform as many reps as possible within that specific timeframe. You can stop and rest as needed, but the goal is to only take short rests and to maximize the time you spend ‘working’ rather than ‘resting’.

Over time, your goal is to increase the total number of reps you do within this 15-minute timeframe. So be sure to track your progress and gauge whether your contioning is improving.

By doing several sets of high-repetition squats, you’ll find yourself breathing heavier as your body pumps oxygen to your muscles. This is essentially a cardiovascular activity that utilizes weight training.

The oxygen that you’re trying to get back into your system after completing the work comes during your recovery. It’s called exercise post-oxygen consumption (EPOC) and it will keep your metabolism elevated well after your workout is complete.

As previously discussed, when your metabolism is elevated you can burn more calories over a longer period of time, which is an effective weight loss strategy.

Takeaway: As your conditioning improves, you will be able to do more work in a shorter amount of time, which will lead to greater weight loss results.



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    • A Comparison Between the Squat and the Deadlift for Lower Body Strength and Power Training
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    • The importance of the squat to lower-body strength and mobility
    • 2. Squatting can burn more calories than the treadmill per minute
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    • 8 Benefits of Doing Squats For Weight Loss (You Won’t Believe #2)
    • 3 major health benefits of squats and how to do them properly
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    • 2. Squats burn calories and may help you lose weight
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