Trainings for your legs

81-100 Squats

If you've done 81 - 100 squats in the test
Day 1
60 seconds (or more) between sets
Day 4
60 seconds (or more) between sets
set 1 26 set 1 28
set 2 26 set 2 28
set 3 26 set 3 28
set 4 26 set 4 28
set 5 max (minimum 28) set 5 max (minimum 30)
Minimum 1 day break Minimum 1 day break
Day 2
60 seconds (or more) between sets
Day 5
60 seconds (or more) between sets
set 1 26 set 1 28
set 2 26 set 2 28
set 3 26 set 3 30
set 4 28 set  4 30
set 5 max (minimum 28) set 5 max (minimum 30)
Minimum 1 day break Minimum 1 day break
Day 3
60 seconds (or more) between sets
Day 6
60 seconds (or more) between sets
set 1 28 set 1 30
set 2 26 set 2 30
set 3 26 set 3 28
set 4 28 set 4 30
set 5 max (minimum 30) set 5 max (minimum 32)
Minimum 2 day break Minimum 2 day break

Squats with Additional Weight: Amplifying the Benefits of a Classic Exercise

When it comes to building strength, enhancing muscle mass, and improving overall fitness, the incorporation of additional weight into squat exercises can be a game-changer. Squats are a fundamental exercise that targets various muscle groups, and adding weight not only intensifies the workout but also facilitates accelerated muscle development and strength gains. This essay explores the various facets of performing squats with additional weights, the benefits, and the essential considerations to bear in mind for a safe and effective workout.

The Mechanics of Weighted Squats

Squats are essentially a functional movement, mimicking a natural human action of sitting down and standing up. When we introduce additional weight to this basic movement, it amplifies the effort required by the muscles, therefore encouraging greater strength and muscle mass development. The incorporation of weights can be achieved through various means such as barbells, kettlebells, or dumbbells. Depending on the type and amount of weight used, different squat variations can target specific muscle groups more intensely.

Benefits of Weighted Squats

Weighted squats offer a plethora of benefits over traditional bodyweight squats. Firstly, they promote accelerated muscle growth by increasing the resistance that muscles need to overcome, thereby facilitating a faster buildup of muscle fibers. Secondly, they aid in improving bone density, a crucial aspect in preventing osteoporosis and related conditions. Furthermore, the addition of weights enhances the exercise's potential to burn calories, aiding in weight management and fat loss.

From a performance perspective, weighted squats help in building explosive strength, which can significantly benefit athletes and individuals involved in high-intensity sports. Moreover, the heightened challenge that comes with weighted squats promotes enhanced endurance and stamina, as muscles learn to sustain increased levels of stress and effort.

Variations of Weighted Squats

There are several variations of weighted squats, each targeting different muscle groups and offering varied benefits. Some popular variations include:

  • Back Squat: Performed with a barbell placed on the upper back, this squat variation primarily targets the quadriceps, hamstrings, and glutes, while also engaging the lower back and core muscles.
  • Front Squat: In this variation, the barbell is held at the front of the body, near the collarbone, engaging the quadriceps more intensely compared to the back squat.
  • Goblet Squat: This squat is performed holding a kettlebell or a dumbbell close to the chest, focusing on the quadriceps, hamstrings, and glutes, and also encouraging a greater engagement of the core muscles.
  • Overhead Squat: A complex movement where the weight (usually a barbell) is held overhead throughout the squat, targeting the lower body muscles while also significantly engaging the shoulders, upper back, and core.

Each of these variations brings its own set of benefits and challenges, allowing for a diversified approach to lower body training.

Considerations and Precautions

While the benefits of weighted squats are significant, it's vital to approach this exercise with caution and awareness. Ensuring proper form and technique is crucial to avoid injuries. Here are some key considerations:

  • Proper Form: Maintaining proper form is paramount to prevent strain or injury. This includes keeping the spine neutral, the chest up, and the knees tracking over the toes.
  • Progressive Overload: Gradually increasing the weight used in the exercise facilitates progressive muscle development while minimizing the risk of injury.
  • Warm-Up: Engaging in a thorough warm-up before undertaking weighted squats helps in preparing the muscles and joints for the increased load.
  • Expert Guidance: Especially for beginners, seeking guidance from a fitness professional can be beneficial in learning the correct techniques and avoiding common mistakes.

Scientific Insights into Weighted Squats

Scientific research has consistently backed the benefits of weighted squats. Studies in the field of sports science have documented the positive effects of weighted squats on muscle hypertrophy, strength development, and overall physical performance. Additionally, research has highlighted the role of weighted squats in improving bone density, thereby playing a crucial role in enhancing skeletal health.

Furthermore, research suggests that incorporating weighted squats into training regimes can aid in improving metabolic rate, facilitating better weight management and body composition. The versatility and effectiveness of weighted squats make them a favorite choice among fitness enthusiasts and athletes alike, underlined by scientific evidence that attests to their benefits.


In conclusion, squats with additional weight represent a significant evolution of a classic exercise, bringing amplified benefits in terms of muscle development, strength gains, and caloric burn. The different variations of weighted squats offer a versatile approach to lower body training, catering to various fitness levels and goals.

However, the increased benefits come with a heightened responsibility to ensure safety and effectiveness. Maintaining proper form, progressively overloading the muscles, and incorporating appropriate warm-up routines are vital strategies in reaping the benefits of weighted squats without risking injury.

As we forge ahead in our fitness journeys, the incorporation of weighted squats can be a powerful tool in achieving our goals. Backed by scientific evidence and embraced by fitness communities worldwide, weighted squats stand as a testament to the infinite possibilities that lie in the continual evolution of fitness practices. By approaching this exercise with knowledge, awareness, and dedication, we can unlock unprecedented levels of physical achievement, steering ourselves towards a future of enhanced health and wellbeing.