Squats are a great way to build muscles in your lower body. Doing 3x5 squats means doing three sets of five squats. You need to warm up beforehand to make sure you don't strain yourself. Use proper techniques when you do squats and rest between sets. Have rest days between days you weight train to maintain the routine longterm.
EditSteps
EditDoing Body Weight Squats
- Get in the starting position. Stand with your feet shoulder length apart. Your hips should be over your knees and your knees should be over your ankles.[1]
- As you won't be lying on the floor at any point when you're doing squats, they are okay to do on any surface. A mat is not necessary unless you're doing other activities afterwards.
- Extend your arms forward. Roll your shoulders backwards so they're behind your ears. Then, raise your arms forward. Hold them in a straight line so they're parallel to the ground.[2]
- Lower your body by bending your knees forward. Inhale and bring your hips back slowly. As you bring your hips back, bend your knees to lower your body to the floor. As your bottom sticks out, strive to keep your chest and shoulders straight. Lower your body as far to the floor as is comfortable for you.[3]
- Return to the starting position. You want to launch your body upwards using your heels. Return to the original position, with your arms parallel to the floor and your feet about shoulder length apart.[4]
- Complete five repetitions. Three by five squats means you will do three repetitions of five squats. After you return to the original position, do four more squats to complete one set of five.[5]
- Rest for 60 to 90 seconds between sets. You should not do your sets too close together, as this can cause strain. Rest for 60 to 90 seconds between squats. You can count in your head or set a timer.[6]
- Do two more sets. After repeating one set, do two more. Remember to rest in between sets for 60 to 90 seconds.[7]
EditAdding Weights and Variations
- Do single leg squats. If one of your legs seems stronger than the other, you can build leg strength in one area by doing single leg squats. To start, get in the squat position. Then, lift up the leg you're not going to be strengthening.[8]
- For example, say you want to build muscle in your right leg. Hold up your left leg. Hold slightly in front of you or slightly behind you, depending on what helps you maintain balance. Then, do a squat with only your right leg and return to the starting position.
- Remember to lower your body as low to the ground as possible when doing a squat. Stop if you feel uncomfortable.
- Jump when you squat. Adding a jump to your squat adds some cardio and forces you to work your muscles harder. To jump when you squat, get in the squat position. Then, lower yourself downward like you're doing a regular squat. When you're about halfway down, propel yourself upward and jump so both of your feet are in the air. After you land, return to the starting position and repeat.[9]
- For added variation, you can swing your arms in the air when you jump.
- Add a weight across your back. To add weight, you will need a dumbbell. Start with only a light amount of weight, such as five pounds, to avoid straining yourself. You can add more weight with time. Place the bar across your back, holding your shoulders firm for support. Then, do your three by five repetitions as normal. Adding a little weight can increase muscle definition.[10]
- Be conscious of keeping your back and shoulders tight the entire time if you choose to add weight.
- Pause with the weight. If you increase the time you're holding a weight, this will build more muscle. When lifting with a weight, pause at the bottom of your squat. Hold the position for two to six seconds before returning to the starting position. Do this for your regular three by five repetitions.[11]
- Only pause for as long as is comfortable for you.
EditMaintaining Your Routine Safely
- Talk to your doctor before you begin a weight training regimen. You want to make sure weight training is safe for you given your current fitness level. Make an appointment with your doctor to talk over weight training to find a safe routine for you given your current health. This is especially important if you have any underlying medical issues.
- Make sure you're using proper techniques. It may be a good idea to talk to a trainer in your gym or watch videos online of people doing squats when you're starting out. It can take awhile to get the hang of the movements. If you're using improper technique, this can cause strain or injury.[12]
- If you feel very sore after doing squats, you may be using improper techniques. Try consulting a trainer at your gym for guidance.
- Have rest days between the squats. Squats are a form of weight training. It's best to engage in weight training only two to three days a week. You should always have rest days in between. Do not do squats two days in a row, as this can cause injury.[13]
- If you have very intense workouts, that incorporate intense aerobics in addition to squats, only opt for light activity on rest days. Go for brief walks, for example, but try to take it easy overall.[14]
- If you only engage in light exercise, you can do more intense workouts on weight training rest days. For example, you can play sports outdoors or go for a light jog.
- Listen to your body. You may not be able to complete a full three by five routine at first, especially if you're new to weight training. If you feel very sore or strained during a routine, stop. You should pay attention to your body's signals.[15]
- If you feel pain when squatting, this is not normal. You should stop if you feel pain and rest for a day before trying again.
EditWarming Up Properly
- Take any supplements you use regularly. If you're on supplements for your workout routine, you should take these prior to your workout. This will help you gain the strength you need to complete your squatting routine. Make sure to refer to the instructions on your supplement for any specific guidelines regarding how soon to take them before a workout.[16]
- You should always consult a doctor before beginning a supplement routine.
- Stretch. You never want to engage in squats without doing some light stretching first. To start, do some slow moves like burpees and downward dog yoga poses.[17]
- To do a burpee, raise your hands over your head. Then, lower your body to the ground. Place your weight on your hands while stretching your legs and feet backward, like you would before doing a pushup, and lower your body to the ground. Return to the starting position and repeat.
- To do the downward dog pose, place your hands flat on the floor and make a triangle shape with your body. Hold the pose for as long as is comfortable. This should stretch your body for squats.
- Do light exercises for about five minutes. Five minutes of light exercise is recommended before weight training. You can try something like five minutes on an elliptical machine or five minutes of light walking or jogging.[18]
EditSources and Citations
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