Squats

Beginner
Biceps, Forearms Step or Box
Yoga

Benefits

Builds explosive upper body power

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 16 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
60
Average BPM
157
79% of max
Max BPM
198

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,317
Calories
242.6g
Carbs
97.5g
Protein
64.5g
Fats

Micronutrients

Sugar: 42.3g
Sodium: 275.7mg
Cholesterol: 270.3mg
Serving: 308.9g

Meal Preparation

Method: Raw
Prep: 19 min
Cook: 52 min

Calorie Balance Analysis

Calorie Intake
3,317
from food
Calories Burned
516
during workout
Net Balance: +2,801 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~590 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
47 years
Gender
Male
Weight
127.8 kg
Height
1.65 m
BMI
47.0
Obese
Body Fat
35.0%
Lean Mass
83.1 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 3.5 liters of water daily.

Related Exercises