Why More Women Prefer Squat Workouts: 6 Key Benefits

In most gyms you’ll see plenty of women spending long hours on treadmills or stationary bikes. Cardio exercises are great, but strength training is often overlooked. One exception is the squat. Squats have become one of the most popular exercises among fitness-minded women. Here’s why.

1.Squats Are Gentler on the Joints

Compared with high-impact cardio like running, squats place far less stress on the knees. When you run, your knee joints absorb your body weight plus ground impact with every stride. Larger strides mean higher impact and more wear and tear over time. Squats are a controlled, low-impact movement that reduces joint strain while still delivering excellent results.

2.Less Time, Better Calorie Burn

To burn fat with cardio you typically need to maintain at least 60% of your maximum heart rate for 45 minutes or longer. A well-structured squat workout takes about 15 minutes, yet can quickly elevate your metabolism, increase muscle density and burn substantial calories.

3.Full-Body Muscle Activation

Running mainly develops cardiovascular endurance and leg stamina. Squats, on the other hand, are a compound exercise that targets multiple major muscle groups simultaneously: quadriceps, hamstrings, hip flexors, glutes, adductors, abs and lower back. The more muscles you engage, the more calories you burn and the better your body composition.

4.Better Appetite Control

Long cardio sessions can leave you ravenous, leading to overeating and undoing your calorie deficit. Squats burn calories without significantly spiking hunger. They can even help regulate appetite while supporting lean-muscle gains and boosting your resting metabolic rate.

5.Visible Body-Shaping Results

Running helps with weight loss but doesn’t sculpt curves. Squat training builds and lifts the glutes, tones the legs, defines the core and back, and creates an overall healthier, more attractive physique — from “peachy” glutes to a tight midsection.

6.Tighter Waistline and Stronger Core

Many women who lose weight through cardio still struggle with loose, weak midsections. Squats require core stabilization during each rep, effectively training the abs and lower back. This leads to a firmer waist, stronger trunk muscles and improved posture.

How to Perform Squats Safely and Effectively

Warm up thoroughly: Do dynamic stretches for hips, knees and quadriceps before you squat.

Maintain a neutral back: Keep your spine straight. Inhale as you descend, brace your core, and exhale as you rise.

Align knees and toes: Let the knees track in the same direction as your toes; allowing them to pass slightly over the toes can make the movement more natural.

Barbell placement: For barbell squats, rest the bar across the upper back on the erector spinae, retract the shoulder blades and create a solid “shelf” for support.

Sets and reps: Aim for 4–6 sets per workout. Women can start around 12 reps at their working weight (12RM); men around 8 reps (8RM), progressively increasing load as strength improves.

If you want to combine squats with other strength moves in one seamless session, try using a Smith machine or multi-functional squat rack. Modern Smith machines offer greater stability and versatility — perfect for building strength and shaping your body like a personal-training station.

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