The average Squat for a 15-year-old varies from person to person. It comes down to the person’s weight and height. For example, some 15-year-old might be able to squat 60kg some might not. Check average height to bodyweight chart.
Some people may struggle with this but that goes to show you lacking strength in your lower body. The reason for this is due to having a different metabolism rate, calories intake, weight, being active (Sporty) and many more.
So How Much Should A 15 Year Old Be Able To Squat?
Truly it comes down to how much you weigh.
An Average 15-year-old person weighs 115 lb (52.1Kg) which means you should be squatting around your own body weight. Anywhere from 45 – 65 Kg is recommended, teenagers’ joints are not strong enough. However, this shouldn’t stop you from lifting more weight.
For example, if you weigh 60 kgs, then an average weight for Squatting will be 40-70kg. This doesn’t mean you should up into those weights. You will have to build up the strength slowly. If you never performed Squats, then it’s recommended to perform squats with your own body weight, which means don’t use weights. When you’re comfortable performing good 15 reps with good form, move to Squats with weights.
We recommend this belt as it will provide protection to your Lower back when performing Heavy Squats
- Must Read: – Average Bench Press for a 15-year-old?
- Must Read: – Average Dumbell Curls for a 15-year-old?
- Must Read: – Average Deadlift for a 15-year-old?
What Should I Consider Before Performing A Squat?
As we already know, some of us may be stronger and bigger than others. Find a weight that is comfortable for you. When performing Squat, you need to make sure you don’t damage your knee joint as it may cause major injury. Therefore, you should add more protection when performing heavy Squats by wearing a knee strap so your joints are protected.
“Lighting heavyweights can stunt growth” can stunt youngster Height/growth. However, there is no scientific evidence to that statement. It is better not to lift too heavy too soon as it can damage your growth plate. So, it’s recommended to squat somewhere around your own body weight. When it comes to squatting, you should keep your ego aside and Squat what you can. It does not mean you shouldn’t increase the weights but slowly increase weights. Also, there is nothing wrong with lifting lighter weights.
Depending on your goals, you should be performing the right number of Sets and Reps when Squatting. This will reach your goals faster. For example, if you’re planning to increase your strength on Squats, do Strength training. This consists of different variants of Squats with heavyweights. The Rep range should be 6-8 reps with 3 sets, and the rest time should be between 1 min to 2 mins. This will increase your squat strength dramatically. If you’re going heavy, it is highly recommended to have someone spot you or have side locks so you don’t injure yourself.
Why should I Squat At 15 years Old?
A squat is a compound movement strength exercise. When performing squats, the main focus is on the Glutes, Hamstrings, Calves, Abdominals and Quadriceps.
Performing Squats regularly is beneficial as those muscles will become stronger. This means you can easily perform your daily task such as running, walking, lifting heavy bags, and many more. Not only that Squats exercises will reduce the risk of injury if performed correctly and regularly. Squats will strengthen your core, helping ease the pain in your lower back. Also, it will improve your balance.
When it comes to burning calories, you should perform Squats exercises with High Intensity. So, if you’re planning to lose weight, I will highly recommend adding high-intensity Squat training to your workout. There are different varieties when it comes to Squatting. This means you can add more focus on different areas of the muscle group.
To maximise your squats, you need to focus on the mobility side as it will help you reach the correct position and help with stability, which is the control movement. Here are some tips to help you.
1) Squat Twice Per Week
You should be performing two Squats per week with different areas of focus. One session should be a “Heavy” session, and the other one should be a “Speed” session. Also, enough recovery time should be given, so at least 48hours. This will result in gaining power, strength and explosiveness.
The heavy session is where you are performing different variants of heavy squatting. The number of reps should be low as we focus on a strength training workout. (Rep range from 6-8 with 4 sets)
Speed session is performing different variants of squat with medium/lighter weights. The number of reps should be high as we aim for a high-intensity workout. (Reps range from 12-15 with 3 sets)
2) Squatting Dept
Deep Squatting is going as low as possible. This could result in knee injuries as it truly depends on your range of motion, flexibility and strength. Therefore, you should not perform heavyweight when deep Squatting.
Knee stability – You can increase your knee stability to build your ligaments stronger. Further research has also shown an increase in knee stability.
Maximising glutes muscles – The deeper you squat, the hard it gets, which means there is more tension on the glutes. This will help you grow strength and muscle.
3) Pause Squats
Pause squats are pausing for 1, 3, 5, or 7 seconds when performing Squats. They will help you increase your strength to the next level. Pausing in the middle of the rep causes more tension on the muscle as it will help those muscle grow quicker.
Pause squats help release stress on your lower back while forcing your legs to push harder to the starting position. Overall, your squat number and strength will increases. Besides, a pause squat will help you lift more on other exercises such as the deadlift. Add these to your workout and see the difference yourself.
What Are The Effects Of Poor Squat Form & How To Improve?
Having poor form will always result in more bad than good. You may feel like you’re lifting more at times, but in reality, you could be doing more harm than good.
Untightened form – Poor squat form can be caused by not being “tight” enough. The tighter you are, the more muscle activation you will have, and you’re less likely to harm yourself.
Poor bar placement – when the par is slightly placed more to the right or the left, what this can do is cause off-balance. More weight will be placed on one leg causing one leg to be stronger than the other.
Heels coming off the floor – this is a massive problem, it will cause problems for your back, something you probably don’t want at 15 years old, and you’ll also increase the chances of you injuring your knees. Always remain conscious of your heels when performing a squat.
Knees facing inward – You will get less quad activation with your knees facing inwards. This is usually caused by not understanding the proper form of a squat