No Result
View All Result
Rob's Health Crunch - Helping you Lose Weight, Get Fit, Live-Well
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto Carnivore
    • Live-Well
    • Travel
  • Videos
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Mental Health
    • Travel
  • Online Coach
  • E-books
GET MY E-BOOKS FOR YOUR HEALTH
YOUR ONLINE COACH
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto Carnivore
    • Live-Well
    • Travel
  • Videos
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Mental Health
    • Travel
  • Online Coach
  • E-books
No Result
View All Result
Rob's Health Crunch - Helping you Lose Weight, Get Fit, Live-Well
No Result
View All Result
Home Feed

Squats and the Benefits to Body and Mind

Rob Hourmont by Rob Hourmont
March 23, 2020
in Feed, Fitness
shoes in the grass

Squats, ready get set, go!

Share on FacebookShare on TwitterShare on LinkedIn

Squatting is one of the best ways to strengthen your lower body, core, and posture.

Generally, when people talk about squats, they are thinking squats with weights. However, I don’t recommend squatting using weights or any heavy lifting for that matter. Weighted squats aren’t exactly fun to do, and pose a severe risk of injury to your back, knees, and groin.

Air squats, without weights, are a fantastic way to use your body as your gym and build your leg and butt muscles without risking to pull muscles, damage your joints, or throw out your back. Beware! All of the above can happen to anyone, no matter how young or fit you may think you are. Be careful with those heavily weighted bodybuilding squats.

You may get away with this type of training for a while and feel great. You may even get away with it for several years, but rest assured, sooner or later, it’s going to catch up with you, and you may suffer long term injury.

Goodbye Weights and Hello Bodyweight!

Long gone are the days where I will challenge myself alone or training with someone in a gym. That’s what we used to do in our twenties and thirties because that was the “the thing to do”, and I didn’t know any better.

squats on the beach
Air Squats

If you survived that era in one piece and you can still use your body effectively without experiencing nasty joint pain, then good for you!

Why only Air Squats and what are their benefits:

  • Build strong legs and butt muscles
  • Strengthen core
  • Improve posture
  • Burn fat
  • Build stamina
  • Strengthens your heart
  • Improves cardiovascular system
  • Builds mental strength
  • Builds knee strength
  • Improves emotional strength
  • Increase testosterone levels
  • Supports muscle growth in your entire body
  • Builds mental strength

Additional bonuses I discovered along the way.

  • I can squat anywhere and anytime
  • Fun to challenge yourself to beat maximum reps 
  • You build more “core animal strength” (raw strength)
  • More fun working out with your bodyweight
  • Almost zero risks of injury

Besides squatting, there are several other bodyweight exercises you can do for your lower body, with almost no risk of injury. I’ll add these here for reference. I’ll talk about them in the next couple of days.

Alternatives:

  • Wall-sit
  • Lunges
  • Downhill
  • Frog Jumps
wall sitting
Wall-sit
Lunging on the beach
Lunges
downhill position
Downhill position

How many squats? 

Aim to eventually reach the Mastery Level, which is:

For men and women 50 reps times 3 sets, two or three times per week.

Wrapping Up.

Don’t underestimate the power of air squats. If you perform them using correct form and add reps, over time, you will build super strong legs and lower body strength. Then, you can add or alter with the alternative lower body exercises.

You will be surprised how far you can go with this technique. Your body is your gym, don’t ever forget that!

One more thing; Safety and Heart Health.

Please make air squats a part of your strength training workout routine, and combine them with other bodyweight exercises. I recommend you complete a full bodyweight session (push-ups, planks, squats, and pullups, or other exercises) no more than two to three times per week. 

Please don’t overtrain, as that would hurt your heart. Plus, your muscles need rest and time to rebuild again, stronger. 

Thanks for reading, and please let me know your comments and questions.

Rob Hourmont 

Former Olympic Athlete, Writer & certified Health Coach

“It is my mission to educate people on how to lose weight, how to build a healthy, strong heart, body, and mind, supporting a longer life.”

Tags: Adidasbody weight trainingbodyweightcorecross fitfitnessgymhealthy traininginjurynatural movementnaturepower liftingpush upraw strengthsquattingstrengthtrainingweight liftingweights
Rob Hourmont

Rob Hourmont

Writer, Metabolic Health Coach & Former Olympic Athlete, Modern Nutritionist. It’s my goal to Inspire, Inform and Motivate others to Live a Healthy Life by Following Natural Principles

Related Posts

How To Boost Your Body With These Short And Powerful Micro-Workout Variations — The Options Are Endless
Fitness

How To Boost Your Body With These Short And Powerful Micro-Workout Variations — The Options Are Endless

by Rob Hourmont
March 21, 2023
Here’s Why Push-Ups Are Far Superior To Bench Presses — They Can’t Injure You
Fitness

Here’s Why Push-Ups Are Far Superior To Bench Presses — They Can’t Injure You

by Rob Hourmont
March 16, 2023
Here’s Why I Can Give Health, Weight Loss, Food, And Fitness Advice — I’m Trained And Have Tons Of Experience
Live-Well

Here’s Why I Can Give Health, Weight Loss, Food, And Fitness Advice — I’m Trained And Have Tons Of Experience

by Rob Hourmont
March 8, 2023
The Gym Fanatics Don’t “Get” Why I Only Walk And Work Out In Nature — They Are Self-Obsessed And Misguided
Fitness

The Gym Fanatics Don’t “Get” Why I Only Walk And Work Out In Nature — They Are Self-Obsessed And Misguided

by Rob Hourmont
February 17, 2023
Why Do You Young Folks Waste So Much Time In The Gym, Posting Posing Photos and Videos?
Fitness

Why Do You Young Folks Waste So Much Time In The Gym, Posting Posing Photos and Videos?

by Rob Hourmont
February 13, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

I agree to the Terms & Conditions and Privacy Policy.

RECENT

Here’s Why It’s Critical To Stay Cool And Calm-Headed In A World That’s Going Mad Making Fake Meat

by Rob Hourmont
March 24, 2023
Here’s Why It’s Critical To Stay Cool And Calm-Headed In A World That’s Going Mad Making Fake Meat

You heard me right — in time, the vegan diet will make most people ill. Bill Gates, one of the most famous...

Read more

If You Want To Ditch Your Junk Food Addiction, I’ve Got The Solution — Become Fat Adapted!

by Rob Hourmont
March 23, 2023
If You Want To Ditch Your Junk Food Addiction, I’ve Got The Solution — Become Fat Adapted!

Sugar, sugar, honey, honey, you are so sexy; I love you and will never let you go! There’s a song...

Read more

Why Don’t You Try The Keto-Carnivore Diet For 30 Days? It Will Make You Look and Feel Great in Body and Mind

by Rob Hourmont
March 22, 2023
Why Don’t You Try The Keto-Carnivore Diet For 30 Days? It Will Make You Look and Feel Great in Body and Mind

My honest advice from my heart to you is: Please, don’t eat any grains, processed and packaged foods, sugar, and seed...

Read more
  • Contacts
  • Bio
  • Privacy Policy
  • Terms & Conditions

© 2021 Robs Health Crunch All Rights Reserved.

No Result
View All Result
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto Carnivore
    • Live-Well
    • Travel
  • Videos
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Mental Health
    • Travel
  • Online Coach
  • E-books

© 2021 Robs Health Crunch All Rights Reserved.

Welcome Back!

Login to your account below

Forgotten Password?

Create New Account!

Fill the forms below to register

*By registering into our website, you agree to the Terms & Conditions and Privacy Policy.
All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy and Cookie Policy.
Verified by MonsterInsights