How many times a week should I do squats to get toned glutes?

Squats are one of the most effective exercises to strengthen the glutes. How many times a week you should squat to firm up your glutes depends not only on the number of days you practice but also on the volume of exercise and a number of other factors.

Squats are one of the best exercises to target the glutes. Depending on your physical condition, constitution, and needs, you will need to practice them several times a week, according to the health website Verywellfit (USA).

Regular squats help firm and develop the buttocks.

ILLUSTRATION: AI

Normally, just doing squats 2-3 times a week is enough to improve the strength and shape of the buttocks. This frequency of exercise is very suitable for beginners. Exercising 2 times a week gives the muscles time to recover and adapt. Once you get used to it, the intensity and frequency of exercise should gradually increase. The number of exercise sessions per week can be increased depending on each person's needs.

To optimize glute development, people should not only focus on squats but combine 2 to 5 different types of exercises that target the glutes. In which, squats will be the main exercise. Important factors that affect the number of squat sessions per week include:

Practitioner level

Beginners should squat 1-2 times/week, focusing on technique. They should practice with light to moderate weights to get their muscles, joints, and tendons used to it. Meanwhile, intermediate exercisers can increase to 2-3 times/week, can add weight, diversify squat variations. Advanced exercisers will notice their bodies recover well. They can squat 4 times/week or more but need to distribute the weight and intensity reasonably, combined with other supporting exercises.

Amount of exercise

The amount of work done will be calculated by the total number of lifts per set, the number of sets per session, and the weight. If a person squats many times a week, they should not do too many sets per session because it will affect the recovery process.

One of the most important aspects of training is recovery. The glutes, like any other large muscle, need time to recover, especially after heavy sets, deep squats, or heavy weight training.

If your muscles are still sore, you should take time to rest and avoid heavy training. You must get enough sleep and eat well, especially enough protein. If you do not recover well, training too much can be counterproductive.

Squatters can increase their frequency of training once they have been training regularly for a few weeks, their glutes are less sore, and their squatting technique is good. They also need to ensure recovery factors such as good sleep, adequate nutrition, and no signs of exhaustion or joint pain, according to Verywellfit.

Source: https://thanhnien.vn/can-tap-squat-bao-nhieu-buoi-moi-tuan-de-co-mong-san-chac-185250914134637946.htm