Why You Shouldn’t Squat:
Squats are not good for your health and fitness level. They can cause injury and increase risk of developing osteoporosis. Also they are not very effective at building muscle mass or strength.
If you want to build lean body mass, you need to perform other exercises instead of squats.
Squats are also not recommended if you have any medical condition such as diabetes, high blood pressure, heart disease, cancer etc.
The main reason behind the decline in popularity of squats is due to them being associated with bulimia nervosa and eating disorders. There is no evidence that shows that squats lead to weight loss or even prevent obesity.
You may also read: Why You Should Not Do Kegels – Part 1
How To Avoid Squats?
1) Don’t Squat Too Much!
(Don’t go overboard!)
It’s better to avoid squats altogether than to overdo it. Even though you might think that you’re doing them, but in reality you aren’t. So just stop when you feel comfortable.
You can do leg lifts, leg raises, leg curls and leg extensions as an alternative.
2) Follow A Healthy Diet!
Eat more lean meat, fresh fruit and vegetables. Stay away from junk food. Eat smaller meals 5 to 6 times a day instead of large meals 2 or 3 times a day.
You can also try some weight loss pills that help with weight loss and suppress your appetite too.
There are many exercises you can do that don’t involve weight lifting. Start taking brisk walks, go jogging, swim, cycle and inline skate.
You can also try the stair stepper or treadmill at the gym. Go to the gym and take a class such as aerobics, spinning or Zumba. Even just dancing is great cardiovascular activity and it doesn’t feel like you’re working out.
4) Get Some Help!
You can also try getting some online counselling for eating disorders through the internet or just calling a help line. Here in the US there are hotlines you can call such as The National Eating Disorder Association who can help point you in the right direction to get help.
Is It Really Bad?
Yes, but it isn’t all bad. There are some good things about it too. Everyone should at least do some weight-bearing and resistance exercises.
You need muscle to be strong and squatting is one of the best ways to build that. Just don’t overdo it. Start light and increase the weight slowly as your body gets stronger.
You can also add more repetitions as you get fitter.
If you’re keen on weight lifting then you can try the smith machine instead. This allows you to squat without the barbell ever touching you.
Most importantly, listen to your body and don’t do too much if it’s telling you that you’re overdoing it. Take plenty of rest days and drink lots of water.
You can also try mixing it up with different kinds of exercises. Instead of just going to the gym, maybe take a class there too. Like Zumba for example is a great way to get your heart rate up and have fun while doing it!
You can also go swimming and get a cardiovascular workout that way. It might not be as effective as running or aerobics, but if you can’t do those for some reason then swimming is a good alternative.
You may also like: Why You Should Not Do Kegels – Part 2
Why It’s Bad For Your Waist And Lower Back
Most people do sit ups thinking that it’s a great way to get a six-pack. But in reality it’s not good for your back or abdominal muscles at all.
The main reason why is that most people don’t do them properly. When you do a sit up you should be focusing on pulling your belly button in towards your spine. This will help to strengthen your abdominal muscles.
However most people just use their hip flexors and other muscles in their legs to pull themselves up. Over time this can cause problems with your back and posture.
Not To Mention That You Can Get A Lot Of Equipment For Free
Most people have access to a gym with all the equipment that they need.
However most people don’t bother to take advantage of this and prefer to spend their money on a personal trainer or gym membership.
This is silly when you can get access to an abundance of equipment for free.
Not only that, but you can get into a routine and maintain it better with working out at home.
You’ll be more likely to go to the gym or do your exercise if it’s right there in your house. You won’t have to worry about how far away it is or dealing with traffic. Not to mention you don’t have to waste time on things like changing, showering and all that other stuff that goes along with working out at a gym.
The only thing that you do have to worry about is cleaning up your equipment after using it. So make sure that you do that regularly so as to not get bugs or mold.
You’ll Get Equally Good Results From Working Out At Home
When you go to the gym you might be intimidated and think that all the fancy equipment is only for people who work out there all the time. But this simply isn’t true.
You can get access to all the equipment you need to get a full body workout from home. You might need to get a few things such as dumbbells and resistance bands if you don’t have them already. But once you have got them, you’ll be set to go.
If you’re worried that it won’t be as effective then think again. There has been numerous studies that prove that doing exercises at home is just as effective as going to the gym.
You can do a full body workout just like you would at the gym. Just because you’re working out at home, doesn’t mean that you won’t get results. You will get results if you stick to a proper routine and diet.
Working Out At Home Is Cheaper In The Long Run
One of the best things about working out at home is the price. It’s a lot cheaper in the long run than going to the gym.
When you work out at the gym, you have to pay monthly. Not to mention that most people eat junk food or buy drinks at the gym which is all very expensive. This can add up over time and before you know it, you could have bought all the equipment you need to workout at home.
Also there are other costs such as a taxi to and from the gym and changing there as well. You also have to factor in looking your best every day. This can involve paying for a steam room session and buying new clothes every month.
All of this is wasted money if you’re not careful.
With working out at home, you don’t have to worry about any of that stuff. You just buy your equipment and get to it.
You’ll Be More Likely To Maintain A Routine
When you go to the gym, you’ll most likely have set days that you go to avoid mixing with other people’s schedules. This is because some people are night owls and like to go to the gym at 4am. Also there are always those annoying people who hog equipment and never seem to leave.
However when you work out at home, you can set your own schedule. You aren’t limited by anyone else’s. All you need to worry about is yourself and nothing is stopping you from keeping a routine.
You’ll Be More Motivated To Work Out At Home
When you work out at home, you don’t have to rely on yourself to get your butt off the couch and head to the gym. All you need to do is set a reminder on your phone for a time that works for you. Then you know that you have to workout because it’s already scheduled and there is nowhere to hide!
Also the environment that you work out in can have a big effect. If you workout at home, you can create an environment that encourages you to stick to your routine. You can put up motivational posters and play music that gets you pumped up.
You won’t have this luxury at the gym because it’s out of your control. So if you want to workout in a happy, positive environment, then working out at home is definitely for you.
You’ll Be More Focused
When you work out at the gym, you’ll notice that you aren’t the only one there. There are tons of other people there as well which can make you feel self-conscious. What this can lead to is you spending more time watching others work out than focusing on your own workout.
Not only can this be a distraction, but it can also make you feel a sense of hopelessness. You may start to think that they are way ahead of you and that you will never be as fit as them. Not to mention the fact that some people at the gym can be judgemental about others or just generally annoying.
This can be avoided by working out at home. When you do this, you aren’t limited by the amount of equipment you have access too. All you need is a little space in your home and you’re good to go.
Also there is no-one around to distract or annoy you.
You’ll Be More Comfortable
When you work out at the gym, there are certain things that you have to worry about that you wouldn’t normally have to think about. For example, you need to shower before you work out so that you’re not stinky and covered in sweat. You also need to worry about what you’re going to wear because working out in your regular clothes isn’t very wise.
What happens if you don’t feel like going to the gym one day?
Well, you have two bad options. You can go home and change which involves driving home, showering and then coming back. Or you can get on with your day and deal with the fact that you now have to wear sweaty clothes for the rest of the day.
However, when you work out at home, none of these problems exist. You don’t have to worry about any of that because all you need to do is workout in the clothes that you’re already in. Even if you end up getting sweaty and not feeling like going to the gym, you can just take a break and do something else.
There is no need to drive home or worry about changing.
You’ll Be More Focused
When you workout at the gym, there are so many things to distract you from working out. For example, you might see a guy or girl that you find attractive and then you get distracted by staring. Or maybe there is some loudmouth that is talking to his friends that is just so annoying that you can’t focus.
Either way, there are always distractions at the gym which can be fatal to your workout if you let it.
However, when you work out at home, all of these distractions are no longer an issue. You can stay focused because you decide what gets your attention and you can easily shut out all other potential distractions.
You Can Create Goals For Yourself
When you work out at the gym, there really isn’t any need or time to set goals because it’s already predetermined what you’re going to be doing that day. Today you’re going to run on the elliptical for 30 minutes, do some arm curls and maybe lift some weights.
That sounds fine and all, but after a few weeks of doing the same things every workout, it gets pretty boring. You don’t have any control over what you do and ultimately you may find that you’re not even working as hard as you would be if you were just working out at home.
However, when you work out at home, you can create your own goals whenever you want. Maybe you want to try to do 10 more push-ups than you did yesterday or maybe you want to try to run around your block 3 times. There are an unlimited amount of possibilities and you can constantly be striving to beat your old records.
You Can Save Money
Let’s face it, joining the gym is expensive and it’s not something you can do forever. You have to keep paying month after month and eventually the cost can start to add up.
However, when you work out at home, the only cost you have is for your home itself if you’re renting or the down payment if you bought it.
Sources & references used in this article:
Squatting, self-immolation, and the repatriation of Crimean Tatars by G Uehling – Nationalities Papers, 2000 – cambridge.org
‘Shut up and squat!’Learning body knowledge within the gym by J Andreasson – Ethnography and Education, 2014 – Taylor & Francis
Are Squats Bad For Your Knees? by BT Gains, T Plans – themusclephd.com
Sisterhood and squatting in the 1970s: feminism, housing and urban change in Hackney by C Wall – History Workshop Journal, 2017 – academic.oup.com
Sanctuary Squats: The Political Contestations of Piazza Indipendenza Refugee Occupiers by C Hung – Radical History Review, 2019 – read.dukeupress.edu
Former Squats Are Worth Lots, But Residents Can’t Cash In by L Anderson – The Villager, 2009 – alblawfirm.com
Squat Like A Man by BC T-Nation – xbodyconcepts.com
The Case of the Squat Part II by NV Blog – nickvardavas.com
Deep Squat by BC November – bretcontreras.com