Squats are hands down one of the best moves out there. They build strength, improve mobility, and get your heart rate up when done in a good flow. But somewhere along the way, most of us hit this question: “Should I add weights to my squats or just stick to bodyweight?”
If you’ve asked yourself that while standing in front of a barbell or holding a pair of dumbbells, you’re not alone. It’s a fair question, and the answer isn’t just a yes or no—it depends on your body, your goals, and how your squat form looks right now.
Let’s break it all down, so you know whether to squat with weights or keep it bodyweight for now—and how to do either one the right way.
Why Squats Are Such a Big Deal
Before we get into weights, here’s why the squat is worth mastering:
- It works multiple major muscle groups—glutes, quads, hamstrings, calves, core, and even your back.
- It mimics everyday movements like sitting and standing, making it one of the most functional exercises out there.
- It improves joint mobility, especially in your hips and ankles.
- It’s scalable. You can modify, level up, or vary it based on your goals.
In short: the squat is your best friend, whether you’re a beginner or a pro.
When Bodyweight Squats Are Enough
If you’re just starting out or returning from an injury, bodyweight squats are more than enough. You’d be surprised how challenging they can be when done properly.
Here’s when to stick with bodyweight:
- You’re new to strength training
- You’re still working on squat depth or knee tracking
- Your core collapses midway through
- Your knees cave in or heels lift off the floor
- You don’t feel your glutes firing
Focus on mastering form first. That means keeping your feet hip-width apart, chest upright, knees aligned with your toes, and squatting down as low as your mobility allows—ideally to at least thigh-parallel.
Once bodyweight squats feel easy and your form is consistent, you’re ready to think about adding resistance.
When It’s Time to Add Weight
You don’t need to squat like a powerlifter, but adding resistance when your body’s ready can seriously up your strength game.
Here’s how you know you’re ready:
- You can do 15–20 bodyweight reps with solid form
- You feel like your legs and glutes aren’t being challenged anymore
- Your core stays stable during squats
- You want to build more muscle or improve lower body power
Adding weight helps build lean muscle, burn more fat, and increase joint strength—especially if you’re looking to improve athletic performance or just want to feel stronger in everyday life.
How to Add Weight the Right Way
You don’t have to jump straight into barbell back squats. In fact, it’s smarter to start with basic weighted squat variations and move up as you get stronger.
1. Goblet Squat (Beginner Friendly)
Hold a dumbbell or kettlebell at chest level.
- Keep your elbows close to your body
- Sit down into your squat while keeping the weight steady
- It helps with balance and posture while adding resistance
Perfect for learning how to squat with load and keeping your spine safe.
2. Dumbbell Front Squat
Hold a dumbbell in each hand, resting them on your shoulders. This loads your core more and starts prepping you for barbell lifts.
3. Barbell Back Squat
Once you’re confident and your mobility’s solid, try adding a barbell across your upper back.
- Start light
- Focus on depth and control, not just loading up the bar
- Always engage your core to protect your lower back
4. Resistance Band Squats
If you’re not ready for weights, bands can add just enough challenge while still letting you focus on form and tempo.
How Much Weight Should You Start With?
This depends on your strength level, but a safe starting point is:
- Goblet squat: 10–15 lbs (dumbbell or kettlebell)
- Dumbbell front squat: 10–20 lbs per hand
- Barbell back squat: Just the bar (usually 20 kg or 45 lbs) to start
Build up slowly. Add weight only when you can squat with perfect form for 8–12 reps without struggling to stand up or losing posture.
Things to Watch Out For
Adding weights means more demand on your body. Keep an eye out for:
- Rounded back or forward-leaning chest
- Knees caving in
- Heels lifting off the ground
- Unstable core or holding your breath too long
If any of these happen, lower the weight and refocus on form.
Pro tip: Record yourself squatting. Watching your form from the side can be a game changer.
Mix It Up: Weight Isn’t Everything
Weighted squats are amazing, but they’re not the only tool. You can build strength using tempo squats (slow down, pause, and power up), single-leg squats, and jump squats too.
Think of weights as one of many ways to challenge your squat—not the only way.
Final Word
So, should you add weights to your squats? Yes—when you’re ready. If your form is clean, your reps are strong, and you want more challenge, weights can help you level up. But if you’re still learning the basics, don’t rush. A deep, controlled bodyweight squat is more effective than a sloppy heavy one.
Whether you’re holding a dumbbell or just moving with your bodyweight, what matters most is how well you’re moving—not how much you’re lifting.
