Trainings for your legs

21-40 Squats

If you've done 21 - 40 squats in the test
Day 1
60 seconds (or more) between breaks
Day 4
60 seconds (or more) between breaks
set 1 8 set  1 12
set 2 8 set 2 12
set 3 8 set 3 12
set 4 10 set 4 12
set 5 max (minimum 10) set 5 max (minimum 12)
Minimum 1 day break Minimum 1 day break
Day 2
60 seconds (or more) between breaks
Day 5
60 seconds (or more) between breaks
set 1 10 set 1 12
set 2 10 set 2 12
set 3 10 set 3 14
set 4 8 set 4 14
set 5 max (minimum 10) set 5 max (minimum 16)
Minimum 1 day break Minimum 1 day break
Day 3
60 seconds (or more) between breaks
Day 6
60 seconds (or more) between breaks
set 1 12 set 1 14
set 2 10 set 2 12
set 3 10 set 3 14
set 4 12 set 4 16
set 5 max (minimum 12) set 5 max (minimum 15)
Minimum 2 day break Minimum 2 day break

The Scientific Backbone: Unveiling the Benefits of Squats

Among the myriad exercises recommended for a comprehensive fitness routine, squats hold a distinguished place, revered for its manifold benefits to the human body. Grounded firmly in science, the health and fitness advantages of squats are well-documented, encompassing aspects such as muscle strengthening, enhanced mobility, and improved bone health. In this discourse, we delve deep into the scientific evidence that substantiates the many merits of incorporating squats into one’s exercise regimen.

Muscle Development and Strengthening

Undeniably, one of the most acknowledged benefits of performing squats is its role in muscle development and strengthening. As a compound exercise, squats engage multiple muscle groups, including quadriceps, hamstrings, calves, and glutes. The holistic engagement of these muscles facilitates an integrated development, fostering not just muscle growth but also promoting functional fitness.

Several research studies underscore the efficacy of squats in muscle development. For instance, a study published in the Journal of Strength and Conditioning Research highlighted that the inclusion of squats in resistance training led to an increase in muscle mass and strength, a crucial aspect in preventing sarcopenia - a condition characterized by muscle mass loss with aging.

Enhanced Core Stability

Squats necessitate the engagement of core muscles to maintain balance and posture during the exercise. This, in turn, contributes to enhanced core stability, which is foundational to performing daily activities and preventing lower back pain. A strong core aids in the proper alignment of the spine, thus fostering a healthy back.

Scientific literature has illuminated the connection between squats and core stability. A study in the Journal of Physical Therapy Science emphasized that squats could significantly enhance trunk muscle activation, thereby fostering core strength and stability, which is critical in averting back pain and promoting a healthy posture.

Improvement in Bone Density

Besides muscle strength, squats have been scientifically proven to foster bone health. By exerting pressure on the bones, squats stimulate bone mineral density, thereby reducing the risk of osteoporosis and fractures, particularly in the elderly. This aspect of squats makes it an essential exercise for individuals across all age groups, assisting in the preservation of bone health with advancing age.

Research corroborates this assertion, with several studies delineating the role of weight-bearing exercises like squats in enhancing bone mineral density. In a research published in the Journal of Bone and Mineral Research, it was underscored that resistance training, inclusive of squats, had a positive impact on bone density, fostering greater bone strength and reducing the susceptibility to fractures and bone-related ailments.

Increased Mobility and Flexibility

Contrary to the misconception that squats may compromise knee health, when performed with the correct technique, squats can enhance joint health, promoting increased mobility and flexibility. The movement involved in squats requires a full range of motion in the hips, knees, and ankles, thereby fostering flexibility and aiding in the prevention of injuries.

This is substantiated by scientific research that highlights the role of squats in enhancing joint health and mobility. A study in the Journal of Orthopaedic & Sports Physical Therapy indicated that squats, when performed with appropriate technique, could enhance knee stability and could play a vital role in injury prevention.

Boosting Metabolic Activity

Squats, being a high-intensity and compound exercise, also aid in boosting metabolic activity. By engaging large muscle groups, squats require a significant energy expenditure, thereby fostering a higher metabolic rate. This aspect of squats can aid in weight management, by promoting fat loss and enhancing muscle mass.

The science backing this notion is robust, with numerous studies elucidating the positive impact of squats on metabolic rate. For example, a study published in the Journal of Applied Physiology showcased that resistance training exercises like squats have the potential to increase resting metabolic rate, aiding in more efficient energy utilization and fostering weight management.

Positive Impacts on Mental Health

Beyond the physical benefits, squats have been identified as a potent ally in promoting mental health. Engaging in regular squat exercises can stimulate the release of endorphins, the feel-good hormones, thereby fostering a sense of well-being and happiness. Additionally, the physical improvements accrued through squats can enhance self-esteem and confidence.

The link between exercises like squats and mental health is well documented in scientific literature. A study in the Journal of Clinical Psychiatry highlighted that resistance training, including squats, could have a positive impact on mental health, reducing symptoms of depression and anxiety.


In conclusion, the scientific community provides a robust backing to the numerous benefits associated with squats. From fostering muscle growth to enhancing bone health, improving metabolic activity, and promoting mental well-being, the positive impacts of squats are comprehensive and multifaceted.

The plethora of research on this topic affirms that squats stand as a cornerstone in fitness regimes, offering a holistic approach to physical and mental well-being. By embracing squats as a part of a regular fitness routine, individuals can reap the numerous benefits this potent exercise has to offer, fostering a pathway to a healthier, happier life.

Therefore, as we navigate the evolving landscape of fitness and well-being, squats undoubtedly continue to hold a pivotal role, offering a scientifically backed method to achieve various health goals and enhance the quality of life. Thus, squats not only stand as a testament to physical strength but also as a beacon guiding individuals to achieve holistic health and happiness.