How many squats a day to show a difference (tone)?

[Anonymous]

[desidoll]

Three times per week would be ideal for legs. Squats alone won’t give you that round bubble butt. You need to combine it with other leg workout or squat variations. To activate your glutes, you need to work on other muscles like hams, quad and calves as well. These are some good example:

Sumo squat, step ups, deadlift, Bulgarian split, lunges, glute bridge, donkey kicks and fire hydrant. There are a few more if you don’t like some of these.

Pick 7-8 exercises and do 10-15 reps of 3-5 rounds depending on your fitness level and goal. If you are a beginner, try using light weight first then slowly increase the load once you are comfortable.

If you just want it to be toned, you should eat just the exact calories that your body needs with high intake of protein of course, but if you want to “grow” your butt, you may need to be under calories surplus (high calories).

[Asker]

I have cellulite i have a nice shape i just want everything tighter. Would 3 days a week work? I dont need to grow my glutes i have enough there people already think I go to the gym. When I put clothes on I look like a gym girl but what I see when naked is a nice shape with cellulite and dimples. Also trying to lose 10 pounds mainly in my stomach ( its hard fat) I have natural muscle in my body. Last 10 pounds when to my stomach

[Anthonyrov2048]

So realistically there is no such thing as “toning”, it’s growing the muscles to appear more tone because fat/ muscle ratio or you can reduce fat which will make muscle appear more defined. If you’re let’s say trying to grow your glutes (butt) you would need to do squats around 3 sets close to failure. If this body weight could take some time so weighted would be better as it increases muscle growth. But in order for muscle to grow you must consume protein which is the building block for muscles. In order to get the “tone” looked you would need to stay leaner so increase protein but don’t increase calories (assuming you’re at maintenance) if you need to lose fat then reduce overall calories and while still increasing protein. “toning” all comes down to body fat percentage and you goal muscle size. Most likely your goal is to decrease body fat which is calorie deficit while keeping protein high to avoid muscle wasting.

[Weapon77]

It's not necessarily about "per day" since doing too much daily can actually impede progress. But if you do at least 10 sets of 10 bodyweight squats every other day and eat enough protein without overdoing the calories, you will see a noticeable difference as quickly as 2 weeks. A lot does depend on your current physique though.

[Asker]

I have cellulite i have a nice shape i just want everything tighter. Would 3 days a week work? I dont need to grow my glutes i have enough there people already think I go to the gym. When I put clothes on I look like a gym girl but what I see when naked is a nice shape with cellulite and dimples. Also trying to lose 10 pounds mainly in my stomach ( its hard fat) I have natural muscle in my body. Last 10 pounds when to my stomach

[Weapon77]

Yes, 3 days per week would be great as long as you get a good workout each of those days. And I get what you mean. If you lose enough, the cellulite and stuff will go away, and that's gpod because I have a friend whose Nana got cellulitis (bad infection) and fluid buildup because of how bad her cellulite is. Definitely want to avoid that. And getting that belly fat gone is wise too for organ health. For that, you'll mainly need to find out how many calories you need per day and only eat that many while eating a fair amount of protein. Walking helps too.

[Asker]

I did 100 squats today, a mixture of kick ups, kick ups lying on side (with bands), lsteral lunges with 9 pound dumbell
Romanian deadlifts, sumo squats with dumbell

All above was 100 altogether
Should I do this 5 days a week or 3?

[Weapon77]

Definitely 100 or more everyday you work out legs. You can try 5 days a week if you recover every day. But the issue is you might need a day in between to rest and let your body build nrw muscle. But if you recover quick, so it every day. And if you take a day in between, you could do abs and obliques those days.

[Asker]

Will those particular squats tone my glutes?

[Weapon77]

They'll help, but your best bet for targetting glutes is hip thrusts. You can do them against your bed if needed, if you aren't at a gym. Those are the best for glutes if you don't have any fancy glute machines.

[denisenic01e]

The number will be different for everyone due to different fitness levels..

Count the number of quats that you can do until you can't walk...

Then try to keep doing more each time.. Eventually you will have to add weight to keep seeing results.

[Paul09]

You can't really do 1 exercise everyday. You need to do different parts every second day. A lot of muscles support eachother. You could do more than just squats maybe twice a week. Your muscles need to heal at least 48-72hours before doing it again. If you do just one workout, it will take way longer to heal, can also be damaging. Like with squats, add in lunges, elevated glute bridges, jumping lunges with let's say some abs, or just choose others, biceps, back , triceps etc. Try YouTube, plenty of workout plans.

[burlen]

Body weight squat, aim for 20 to 30 reps of three sets. Barbell squat, aim for 5 to 10 reps (depending on the weight of the barbell) of three sets. Start with a barbell weight you can comfortably squat. Progressively increase the weight as you get comfortably stronger every two weeks or so.

[Dieudonné842]

Do deadlifts bench presses and squats to get in shape. You know just the compound workouts just to get in shape.

Then incorporate isolation workouts to look toned. Isolation,, when you are out of shape is a waste of time because you can get in shape faster with compound workouts because you are doing more with your body.

[cryscrys1]

You can squat until you enter the surgeon office to do an BBL.. this can show a quick difference

[Asker]

Not going that route thank you

[Guy13]

3 sets of 8 for muscles. 3 sets of 15 with 1/2 as much weight as 8 set for fat burn 🔥

[Asker]

How many is that altogether in a day

[Pyrofox]

A set is a set of reps, so 3 sets x 8 reps = 24, then 3 sets of 15 reps so 45 reps at half weight (I'd drop to a third of the weight and go till borderline failure.) But THATS only if you got the proper squat FORM. Squats are like all workouts don't lift weights till you got the right form. Or your just wasting time, if your not isolating the right muscles/muscle groups.

[Asker]

@Pyrofox how many a day?

[Asker]

Is it 100, 150

[Pyrofox]

That depends how you feel if your driven and want the cut then go lighter w/ more reps if you want the mass and the tone then a little heavier and remember to hydrate. There is really no reason to persue the apsolute max. Cause a persons max weight to lift is relative to ones weight class. And show offs generally pay for that glory in the form of recovery XD.

[Asker]

@Pyrofox how many squats of all of the reps added up that you mentioned

[Pyrofox]

Well That suggestion above is about 69 squats a day which isn't much when true lifters and those chasing the crazy looks do close to ten times that.

[Asker]

@Pyrofox I just want to tone

[Pyrofox]

Yeah thats what it takes to tone. Works outs are dedication and u gotta actually lift. If you do just calisthenics/body weight lifts you get cut only cause typically unless your bulking your body weight isn't enough of a challenge to gain mass/tone.

[Asker]

@Pyrofox 9 pound weights on either side. I weigh 156 pounds at the moment. 5ft 6

[Pyrofox]

My suggestion slowly go up till its the limit of what your comfortable lifting 4 times and then pyramid down and then try to reach half way up on the pyramid and burn out at half the max weight in reps if done right you will probably reach in 2 months that bubble butt >.> so many women chase XD.

A persons true Max weight is the weight they can relative to their own mass lift SAFELY and comfortably at that period in time. there's always time to keep adding more later. The important thing to remember is form is always more important than the amount of weight. I'm sure @guy13
would agree if your lifting.

[Asker]

@Pyrofox I have hips and ass, I dont need to grow it, just tone. I'm lucky that I have a naturally slightly muscular figure but it's feminine its just these last 14 pounds need to be toned up I need to go back to 145 pounds