Should 18-year old female beginner do back squat before or after other exercises

Whether to do back squats before or after other exercises as an 18-year-old female beginner can depend on various factors, including your fitness goals, energy levels, and overall workout structure. Here’s a breakdown to help you decide:

Understanding Your Goals

1. Strength Building: If your main goal is to focus on building strength, especially in your lower body, starting with back squats might be beneficial. Prioritizing compound movements like squats when you’re fresh can help you lift heavier and maximize gains in strength.
2. Fatigue Management: On the other hand, if you plan to do a comprehensive workout targeting multiple muscle groups, starting with other exercises before back squats might help manage fatigue. Back squats engage various muscles, and doing them later in your routine could ensure you have enough energy for proper form and technique.

Energy Levels and Safety

Warm-Up: It’s crucial to warm up before performing heavy compound exercises like back squats. Doing some dynamic stretches, light cardio, or bodyweight movements to activate your muscles and increase blood flow can help prevent injury.

Technique Focus: Starting with back squats when you’re fresh might allow you to focus better on technique and form. As a beginner, it’s essential to learn the correct posture and movement patterns to avoid injury.

Workout Structure

Consider the overall structure of your workout routine. If you have a specific routine or program to follow, it might dictate the order of exercises. Following the prescribed sequence can be beneficial for achieving the intended workout goals.

Personal Preference

Lastly, personal preference plays a role. Some people prefer starting with compound movements to put their focus on key exercises, while others like to finish with them as a way to exhaust the muscles thoroughly.

So,…

In general, as a beginner, it might be advantageous to start your workout with back squats when you’re fresh and have the energy to focus on form and technique. However, if you have an extensive routine or feel more comfortable doing them after other exercises, that can also work well.

Always prioritize safety, proper form, and consistency in your workouts. Gradually increase weights and intensity as you become more comfortable with the exercises.

Remember, listening to your body and adapting your routine based on how you feel during workouts is crucial for long-term progress and injury prevention.

External Links for Further Reading:

1. Back Squat Guide for Beginners – Bodybuilding.com
2. Importance of Exercise Order in Workouts – Verywell Fit
3. Proper Warm-Up Exercises – ACE Fitness

Adapting Your Routine:

It’s essential to understand that as you progress in your fitness journey, your preferences and body’s responses to workouts might change. Don’t hesitate to experiment with different sequences and see what works best for you.

Benefits of Starting with Back Squats:

1. Focused Energy: Beginning your workout with back squats allows you to channel your energy and focus into mastering this foundational exercise.
2. Strength and Technique: You’re likely to have more strength and better technique earlier in your workout when you’re not fatigued. This can lead to better execution and form.
3. Muscle Engagement: Back squats engage multiple muscle groups simultaneously, including quadriceps, hamstrings, glutes, and core. Starting with these compound movements can activate these muscles effectively.

Advantages of Doing Back Squats Later:

1. Fatigue Management: If your workout routine involves intense exercises besides squats, starting with other exercises might help manage overall fatigue. This could prevent compromising your squat form due to exhaustion.
2. Warm-Up Through Other Movements: Performing other exercises before squats can serve as a comprehensive warm-up, ensuring your body is adequately prepared for the demands of back squats.

Finding the Middle Ground:

Consider a compromise by incorporating a light warm-up followed by some less demanding exercises before moving onto back squats. This way, you activate your muscles and prime your body for the main squat session without exhausting yourself.

Final Thoughts:

Remember, the key is consistency and progression in your workout routine. Whether you choose to start with back squats or incorporate them later in your routine, the focus should be on performing exercises with proper form and gradually increasing intensity.

Listen to your body, assess how you feel during workouts, and adjust your routine accordingly. Fitness is a journey that requires adaptation and finding what suits you best.

External Resources for Further Insight:

1. The Science Behind Workout Order – Muscle & Fitness
2. Importance of Squats in a Workout Routine – Healthline
3. Choosing the Right Exercises for Your Workout – American Council on Exercise

Remember, whether you decide to start with back squats or place them later in your routine, consistency and dedication are the keys to progress in your fitness journey.