Do you know Squat?
One of the best strength training exercises is the Barbell Squat. The transfer to function is high and as a multi-joint exercise the Squat is a foundational exercise that primarily enhances strength in the Legs and Hips, but also requires involvement of Core muscles and the upper extremities.
It might be safe to say; If you had to choose only one strength training exercise, the Barbell Squat might be the exercise of choice.
It is important to keep safety in mind when you are strength training. Lifting near maximum loads can be hazardous and if you suddenly fail in your lift without a spotter, injury can result. A spotter is someone who is there to assist you as necessary, as you lift.
Performing Squats with heavier loads should not be performed everyday. At least a day of recovery should be planned between heavy lifts. Squatting with just your bodyweight hits a strength plateau quickly, but is a good starting point.To learn correct Barbell Squatting technique, it’s advised to have a Coach who is an expert in strength training and understands any limitations you may have.
Think of lifting (Performing Squats) two to three days per week, between 50 & 100% of you 5RM (five repetition maximum) for 812 REPS (repetitions)/ 2-3 SETS. Patience a small progression is the key to successful strength training.