Squatting Frequency

[Scotty Marsh]

Hi guys - I'm after a bit of information. I'm 50yrs old but have been lifting consistently for just over 30yrs. I'm proficient in all lifts except the deadlift and squat - mainly because I've avoided doing those two exercises in the mistaken belief that they would trash my back and knees. Anyway, I realised late last year that I should be doing those exercises - hence I learnt to DL and SQ properly, and now love those exercises. My question relates to the squat: given my age, and the fact that my body is still adjusting to the stresses of squatting - how many times a week should I be squatting? I've tried squatting twice a week, but seem to be suffering a bit of leg soreness as a result. Should I be sticking to just 1 squat session a week? I'd appreciate anyone's opinions or experiences - thanks!

[luke.conrad]

In my experience/opinion, squatting only once a week leads to excessive DOMS. I do not think you have to squat heavy more than once a week, just a light/recovery day.

[madmaxaus]

It depends, when you say 'a bit of soreness' this is normal, your body will adapt to the stress over time. However if the soreness is preventing you completing a workout.. This is a different story.

What kind of weights are you moving?

[Scotty Marsh]

Madmaxaus I'm only using what I consider to be light to moderate weights - I've only been squatting for 4 months and am spending a lot of time making sure my technique is good before piling on the weight. I'm currently only squatting about 90kg (not too good I know), but hope to be upping the weights soon. I'm just curious about whether once a week or twice a week is optimum - keeping recovery times in mind (and I know people are different).

[Scotty Marsh]

Thanks luke.

[madmaxaus]

Well twice a week will obviously lead to faster progression, as well as giving you more practice at the lift.

It's up to you, if you feel like you could squat twice a week, I recommend you do. If you think it's too much, then adjust and find what works for you, this may include 1 heavy squat day and 1 light 'recovery' squat day.

[Rherington]

5/3/1 4 day split only once a week. I usually add in a light to moderate day sometime and I am 51.

[Philbert]

My experience has been that squatting less than twice a week leads to increased soreness. You can certainly try once a week and see how it feels, but most of the people who have good results squatting once a week are squatting heavy once a week. Unless you are female and under 5'4" you are not yet squatting heavy.

[Scotty Marsh]

HaHa Philbert I'm definitely male and 6'2", so I agree I'm not yet squatting heavy - making sure my technique is good, and looking forward to increasing weights very soon!

[Scotty Marsh]

Thanks Rherington - I'm just about to embark on the 5/3/1 4 day split myself - what's your assessment of the routine?