Squat Standards: Based On Weight (Male & Female)

Squats are effective ways to lose weight as they help people burn fat in the glutes and thigh areas and it is also a popular exercise to strengthen one’s core. Squats are popular for those who are at the onset of their gym and fitness workout routines, as well as modified more difficult versions for those who are already consistent in their fitness practice. The reason being is because squats help burn fat fast and it also helps rapidly build muscle mass.

The number of squats to do for weight loss depends on a variety of factors such as one’s gender, age, bodyweight, experience level, whether one uses assistance gear, whether one uses performance-enhancing drugs (such as steroids), and the specific variation of the squats. 

Injecting squats in one’s fitness routine has many benefits, and it is important to note what are the different types of squats and when to use them. The most basic squat called the air squat starts with one’s feet which are hip-width apart and one’s chest is up where there is an imaginary line pulling from the tip of one’s head towards the sky. The individual would then lower his or her legs slowly so that his or her upper thighs are somewhat parallel to the ground and repeat the motion as necessary.

What are Bodyweight Squats?

Bodyweight squats or air squats are one of the most basic types of squats. It is important to note that since this is the foundation of squats, those who would want to progress to more complex types of squats such as goblet squats or barbell back squats, should master these types of squats first. As earlier mentioned, there is no exact formula of how many squats one should perform to lose weight as there are a variety of factors that can influence the weight loss process. However, there are recommended guidelines on how many squats one should do to lose weight, provided that the individual maintains a healthy and active lifestyle. For bodyweight squats, fitness experts recommend performing at an average of around twenty (20) to fifty (50) consecutive squats for a good fitness program. For both genders, here are the recommended bodyweight squat standards:

  • Good Fitness Regime – 20 consecutive squat repetitions
  • Better Fitness Regime – 50 consecutive squat repetitions
  • Best Fitness Regime – 100+ consecutive squat repetitions

What are Goblet Squats?

Goblet Squats are squats which are more complex compared to the usual air or bodyweight squats. This type of squats uses a weight or a kettlebell while a person would do the usual motion of a bodyweight squat. 

What are the benefits of doing Goblet Squats?

There are many benefits to goblet squats such as:

  • It teaches young and beginner athletes the proper squat form
  • It eases the weight off one’s back
  • It can be customized to carry more weight for more experienced fitness practitioners

Is it possible to have a wrong form in performing Goblet Squats?

The two (2) most common mistakes when doing goblet squats are the following:

  • The torso is tilted too forward

How to fix this: 

  • In doing squat reps, one has to be conscientious enough to tighten the core and make sure that the weights or kettlebell touches one’s stomach to avoid the torso tilting too forward
  • Place a weight plate in one’s ankle to have one’s ankle tilted upward and have ample ankle support to ensure that one’s torso is at the right angle
  • The knees are collapsed inward which makes the person susceptible to risk and injury, especially in the knee area.

How to fix this:

  • Use a mini band in one’s shins to ensure that the hips are in line with one’s ankles to prevent the hips from sitting too forward at an awkward and uncomfortable angle. 

What are Barbell Back Squats?

Barbell Back Squats are most commonly used by heavyweight lifting champions and are generally used by more experienced fitness enthusiasts. This type of squats usually targets the lower-body muscles and since the bulk of the weight lies on the upper body of the weightlifter, the whole body works to lift the weights.