Squatting 135 lbs for Women: Benefits, Safety, and How to Achieve It

Is Squatting a Plate Good for a Girl?

Absolutely, squatting a plate (135 lbs) can be an excellent and highly beneficial strength goal for women, provided it is approached with proper form, progressive overload, and an understanding of individual physiological considerations.

Understanding "Squatting a Plate"

In the context of barbell training, "squatting a plate" refers to loading a 45-pound (or 20 kg) weight plate on each side of a standard 45-pound (or 20 kg) Olympic barbell. This totals 135 pounds (or approximately 60 kg). For many, especially those new to advanced strength training, this represents a significant strength milestone, indicating a substantial level of lower body and core strength.

The Universal Benefits of Squatting (for Everyone)

Squatting is often hailed as the "king of exercises" due to its comprehensive benefits, which apply universally regardless of gender:

• Comprehensive Muscle Development: Squats engage a vast array of muscles, including the quadriceps, hamstrings, glutes, adductors, calves, and the entire core musculature (abdominals, obliques, erector spinae).
• Enhanced Strength and Power: Regular squatting builds foundational strength that translates to improved performance in daily activities, sports, and other resistance exercises.
• Improved Bone Density: As a compound, weight-bearing exercise, squats place beneficial stress on bones, stimulating osteogenesis (bone formation) and helping to prevent osteoporosis.
• Metabolic Health: Building and maintaining muscle mass through exercises like squats increases basal metabolic rate, aiding in weight management and improving insulin sensitivity.
• Functional Strength: The squat movement pattern mimics everyday actions like sitting, standing, and lifting, making it highly functional and improving overall movement efficiency.
• Mental Resilience and Confidence: Achieving strength milestones like a 135 lb squat fosters a sense of accomplishment, boosts self-efficacy, and cultivates mental fortitude.

Why This Goal is Particularly Empowering for Women

For women, pursuing and achieving a 135 lb squat holds particular significance, often challenging societal norms and common misconceptions:

• Challenging Strength Stereotypes: It directly counters outdated notions that women should avoid heavy lifting or focus solely on cardio or lighter weights.
• Addressing "Bulking Up" Concerns: It demonstrates that significant strength can be built without necessarily achieving an undesirable physique. Women generally have lower levels of testosterone, making it physiologically challenging to "bulk up" to the same extent as men without specific, dedicated training and dietary protocols.
• Focus on Performance Over Aesthetics: Shifting the focus from purely aesthetic goals to performance-based achievements can be incredibly liberating and motivating.
• Improved Body Composition: While "bulking" is unlikely for most women, building muscle through heavy squats will lead to a more toned, strong, and shapely physique, improving body composition by increasing lean mass and reducing fat.
• Pelvic Floor Health: When executed with proper bracing techniques that include engaging the pelvic floor, squats can contribute to its strength and function, which is particularly relevant for women, especially pre- and post-partum.

Prerequisites for Safely Squatting 135 lbs

Achieving a 135 lb squat safely is a journey that requires careful preparation and adherence to fundamental principles:

• Master Proper Form First: This is paramount. Before adding significant weight, one must demonstrate proficiency with bodyweight squats, goblet squats, and then lighter barbell squats. Form deviations under heavy loads dramatically increase injury risk.
• Progressive Overload: Strength is built gradually. This means consistently increasing the weight, reps, or sets over time, allowing the body to adapt. Jumping to 135 lbs without proper progression is dangerous.
• Adequate Mobility and Flexibility: Sufficient ankle dorsiflexion, hip flexion, and thoracic spine extension are crucial for achieving proper squat depth and maintaining an upright torso.
• Strong Core: A robust core is essential for stabilizing the spine under heavy loads, preventing excessive spinal flexion or extension.
• Sufficient Recovery and Nutrition: Muscles grow and adapt during rest. Adequate sleep, proper hydration, and a nutrient-dense diet rich in protein are vital for recovery and performance.

Common Misconceptions and Considerations

While the goal is admirable, addressing potential concerns is important:

• "Will I get too bulky?": As mentioned, significant muscle hypertrophy (bulking) in women is biologically challenging and requires specific, intense training and caloric surplus. Squatting 135 lbs will build strength and shape, not necessarily an "undesirably bulky" physique for most.
• Risk of Injury: Injury is typically a result of poor form, inadequate warm-up, insufficient recovery, or attempting too much weight too soon, not inherently the weight itself. When done correctly, squats are safe and highly effective.
• Individual Differences: Everyone's journey is unique. Factors like genetics, training history, current fitness level, and anatomical variations will influence the timeline and ease of reaching this goal.
• Pelvic Floor Considerations: Women should be mindful of pelvic floor engagement during heavy lifts. Learning proper bracing techniques (e.g., Valsalva maneuver with controlled release) and potentially consulting a pelvic floor physical therapist can be beneficial, especially for those with pre-existing conditions or post-childbirth.

How to Work Towards a 135 lb Squat

The path to a 135 lb squat is systematic and requires patience:

• Master Bodyweight and Goblet Squats: Ensure you can perform multiple sets of these with perfect form and full depth.
• Start with the Barbell (Empty): Focus purely on perfecting the barbell squat movement pattern with an empty 45 lb bar.
• Gradual Weight Progression: Add small increments of weight (e.g., 2.5 lbs or 5 lbs per side) consistently over weeks and months, ensuring form remains impeccable.
• Incorporate Accessory Exercises: Include exercises that strengthen supporting muscles, such as lunges, Romanian deadlifts (RDLs), glute bridges, hip thrusts, and various core exercises.
• Prioritize Mobility Work: Regularly perform drills to improve ankle, hip, and thoracic spine mobility.
• Consistency and Patience: Strength building is a long-term endeavor. Stick to a well-structured program and trust the process.
• Consider Professional Coaching: A qualified personal trainer or strength coach can provide invaluable guidance on form, programming, and spotting, accelerating your progress safely.

The Bottom Line: Is It "Good"?

Yes, squatting 135 lbs is not only "good" but can be an incredibly empowering, beneficial, and achievable strength goal for women. It contributes significantly to overall strength, bone health, muscle development, and functional fitness. When approached with a focus on proper technique, progressive overload, and an understanding of individual needs, it is a safe and highly rewarding endeavor that transcends gender and promotes a strong, capable body.