How to Get Stronger With Squats

Squats are an effective and fairly easy way to build muscle and strength. Building strength through squats requires some preparation, attention, and a lot of repetition. If done consistently and properly, squats can help you develop muscle and increase strength. However, squats alone probably won't do the trick. Instead, they should be incorporated into a broader fitness plan that includes healthy nutrition, cardiovascular exercise, and other strength training.

Instructions

    • 1

      Design a fitness plan. Incorporate squats into your strength training plan along with other exercises. It is crucial to develop symmetrical strength for injury prevention. Additionally, you must focus on proper nutrition and cardiovascular exercise.

    • 2

      Find a spotter. Before doing squats, make sure you have a spotter who can assist you if something goes wrong or if you experience muscle failure. If you cannot find a spotter, see if your gym has a squat machine.

    • 3

      Determine a weight appropriate for your size and strength, then load the bar. It is better to start small and work up to a heavier weight than to start with so much weight that you can barely complete a single repetition.

    • 4

      Do a squat. Position yourself under the bar with the bar resting on your shoulders, just behind your neck, while standing straight or slightly bent over. Push your legs and body up to remove the bar from the rack; keep your head up; inhale and sit back with your hips, as if sitting down. Squat down until your knees are parallel with the ground. Then stand up slowly while exhaling.

    • 5

      Repeat and vary over time. Do three sets of 8-10 repetitions. Over time, vary the number of sets and repetitions, and change the weight you use. Your body gets accustomed to certain exercises and weights, so keep it guessing by varying your training.