The Effect of 8 Weeks Squat Exercises Program on Body-Composition in Young Males

Abstract

Not only aerobic exercises, but also resistance exercises program with maximum effort for large muscle groups such as squat has also been reported to be effective on muscle and body fat mass. Thus, this study aims to investigate the effect of squat exercises program on body composition. The data of this study were collected from 18 young adult males in July 2019 after 8 weeks of training. Workouts were held in 3 days in a week with the 48 hours resting interval. Each session consists of 4 sets of 6 repetitions squat exercises with the loads of 85% maximum strength. Independent t-test analysis was used in binary comparisons because of normal data distribution. The results of this study were not statistically significant with the increase in body weight, body mass index, total muscle weight, total body fluid weight and lean body mass and the decrease in total fat weight variable as a result of the 2-month squat strength training program. Only a significant decrease in body fat percentage by 7.15% was observed after two months squat training. In conclusion, it was proposed that the squat exercises as a resistance training program can be used effectively in decreasing body fat ratio and increasing muscle mass due to increased post-exercise oxygen consumption in aerobic metabolism supplying energy from fats mostly.