Squats with weights are not just the privilege of male friends. Although squats with weights are more difficult, female friends can also try this action. As long as the weight is selected appropriately, female friends can also complete it well. What is the recommended weight for women’s weighted squats?

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Recommended weight for women’s weight-bearing squats:

The weight for women’s weight-bearing is generally one-sixth or one-quarter of their own body weight. For example, for women weighing 60KG, it is recommended When choosing a weight, if the weight is 10~15KG, novices can choose a lighter weight. Start with one-sixth of the body weight, and then increase the weight little by little. Even when you first start doing weighted squats, you can choose to do the exercise with an empty barbell.

Essentials of women’s weight-bearing dumbbell squats:

When doing dumbbell weight-bearing squats, we first choose the dumbbell weight that suits us. Hold a dumbbell in each hand and place it naturally on both sides of our body. Stand straight with our legs together. At the beginning of the movement, while we squat with our legs, we gradually raise our arms to the position where the arms are raised flat in front of us. At this time, the legs are in a half-squat state, and then slowly retract upwards, and at the same time, the arms are slowly lowered.

Essentials of women's barbell weighted squats:

There are differences between barbell weighted squats and dumbbell weighted squats. First we need to fix the barbell on the muscles on the back of our shoulders and use both hands to stabilize the barbell. At the beginning of the movement, we squat with our legs, and our upper body is always straight, so during the squatting process, we can obviously feel that the buttocks protrude backward, so it can also play a role in raising the buttocks.

The above introduces you to the most suitable weight selection for women's weight-bearing squats. Then we can refer to these weights when doing weight-bearing squats. Especially for novices, do not choose a weight that is too heavy at the beginning. Do it, otherwise it is easy to do it poorly or get injured.