Squats: how to burn fat and build muscle
Squats are one of the most effective exercises for fat loss — research shows they burn 50% more calories than the leg press. Big muscles don’t look good when they’re covered by a thick layer of fat. The good news: lifting weights burns calories both during and after your workout.
Why squats burn more fat
In one study, eight college-age women did two sets of barbell squats and two sets on the leg press, up to 10 repetitions per set in both exercises. The result was clear: barbell squats burned 50% more calories than the leg press sets.
The reason is the number of muscles involved. When you squat, your body has to stabilize itself in every direction — the abdominal muscles, lower back, hips and calves all work together. The leg press seats you in a frame where most of the stabilizing muscles rest. The more muscles involved in an exercise, the more calories you burn. The more calories you burn, the faster your body fat percentage drops.
How to squat correctly
For fat loss, use a weight you can lift for 6-10 repetitions per set. That range keeps your heart rate high enough for the burn to continue after your workout, yet the weight is heavy enough that your muscles really have to work.
A few key points to keep in mind:
- Feet hip-width apart, toes pointed slightly outward.
- Back straight, chest up, eyes straight ahead.
- Lower until your thighs are at least parallel to the floor.
- Push through your heels, not the balls of your feet.
- Breathe in on the way down, out on the way up.
If squatting is new to you, start with an empty barbell or even without a barbell. Technique before weight — a lower back injury can take you out of your program for months.
Free weights beat machines
The same logic applies to almost every muscle group. If you use a machine that locks your position in place, half of the work goes undone. With free weights, your body has to hold the position itself — and that extra work burns extra calories.
The best choices for your program:
- Barbell squats
- Deadlift
- Standing barbell overhead press
- Clean
- Split squats
- Bent-over barbell row
- Standing biceps curls
- Dumbbell chest press
- Standing overhead triceps extensions
The exception is muscle groups where only one muscle does the work anyway — the biceps, for example. Even here, favor standing variations where the legs do the stabilizing work. Sitting on a bench removes that extra cost.
Source: Flex, Jim Stoppani.
Bonus tip: calf training
Calves are a problem for many people. They won’t grow, even when the rest of the body is progressing well. One way to shock the calves is isometric pauses during calf raises.
Load the machine with a weight you can normally lift for about 10 repetitions. Rise onto your toes and hold the top position for 5 seconds, then lower slowly and repeat. When you can no longer reach full contraction, continue with partial raises until complete failure. Do 3-4 sets this way.
For variety, you can use the reverse version: a pause in the bottom position, where the calf is in a stretched position. At the end of each set, add pulses to failure to load the calf to the maximum.
FAQ: squats and fat burning
How many times a week should you squat?
For a beginner, one proper leg workout a week is enough; for someone more experienced, two. Intensity and recovery matter more than frequency — if you can barely walk the next day, a new leg workout is too soon.
Are squats alone enough for fat loss?
No. Nutrition does most of the work. Squats help you burn more calories and keep your metabolism higher, but the deficit on your plate is what really removes body fat.
Which is safer: the leg press or squats?
The leg press is technically simpler and supports your back. Squats are more effective but require more learning. For a beginner, the leg press can be the first step; for someone more experienced, squats are a must.
Source: Musclemag, spring 2006.
Translated by: Aktivist
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