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You may ask “Why Squats?”

Well the squat is just one of countless exercises that you can perform for weight loss and to increase your fitness, but it offers several advantages. First, the squat is a body-weight exercise, meaning it requires absolutely no equipment. Therefore, you can conveniently perform the squat virtually anywhere so you have no excuses for missing a workout day. Additionally, the squat is a compound exercise, meaning it works multiple muscle groups. Compound exercises can be particularly effective for weight loss because the use of multiple, rather than just one, muscle group results in increased calorie burning.


Benefits of Squats

What makes squats such a fantastic exercise?

1. Builds Muscle in Your Entire Body: Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building. In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs. So squats can actually help you improve both your upper and lower body strength.

2. Functional Exercise Makes Real-Life Activities Easier: Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.

3. Burn More Fat: One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 5KG of muscle, you will automatically burn 500-700 more calories per day than you did before.

4. Maintain Mobility and Balance: Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.

5. Prevent Injuries: Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

6. Boost Your Sports Performance — Jump Higher and Run Faster Whether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability. Squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.

7. Tone Your Backside, Abs and Entire Body : Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.

8. Help with Waste Removal : Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.


Follow these steps to do the perfect squat

Squats have long been criticized for being destructive to your knees, but if done properly, squats actually improve knee stability and strengthen connective tissue.

  • Warm up
  • Stand with your feet just over shoulder width apart
  • Keep your back in a neutral position, and keep your knees centered over your feet
  • Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
  • Return to starting position
  • Breathe in as you lower, breathe out as you return to starting position
  • air_squat



There are 3 stages, beginner, intermediate and advanced. The goal is to be able to do 100 squats at a go in 10 weeks , i.e. ,Start with 10 squats everyday then increase your squats by 10 each week. So on week 4 for example, do 40 squats non-stop.

  • Start with 10 Squats a day, every day.
  • Take a ‘before’ photo so you can compare with an ‘after’ photo when you’re confident with your results!
  • Focus on getting thighs parallel with the floor, sticking your butt back and back as straight as possible, by putting your weight on your heels .You should be able to wiggle your toes.
  • When you are able to do 50 squats nonstop, move on to the Intermediate level.
  • Aim to get to 100 Squats within the first 10 weeks, and then stick with it!


  • Start with 50 Squats a Day.
  • Stick with it every day for 7 days.
  • Focus on keeping your back straight, and sinking down low enough so that your hip crease is well below your knees. Also focus on keeping a steady rhythm with the squats by starting and finishing at the same speed.
  • On Day 7, start doing two sets of 50 with a 30 second rest between each.
  • When you feel ready for it, do 100 straight, and then stick with it every day!


  • Take a ‘before’ photo compare with an ‘after’ photo Day 30.
  • Start with 100 Squats a Day and do them every single day.
  • Focus on holding perfect form for the entire 100 squats. Back straight, knees wide, hip crease beneath the knee.
  • Aim to eventually get under 5 minutes with good form.
  • Do 100 Squat a Day everyday for 50 days, and on the 50th day, do 500 squats as fast as you can. Aim to get less than 15 minutes.
  • On Day 100, to really test yourself, do 1,000 fast as fast as you can. Aim to get it done in less than 30 minutes.

Injury Risk

A significant factor you should consider before trying this workout program is the potential for injury. A routine that includes so much repetitive motion may put you at risk for overuse injuries, such as stress fractures or runner’s knee. Additionally, the physical and psychological toll of repeating the same compound exercise over and over may put you at risk for overtraining. If you overtrain, you may feel too tired to exercise and your performance as well as your mood may suffer. So move at your own pace, you are not competing with anyone , this about making YOU healthier and fitter .

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