Doing progressive bodyweight squats at home can build leg strength and muscle just as well as lifting heavy barbell weights over six weeks, making it a practical and effective workout option for women who don't exercise regularly.

Doing six weeks of progressive squats, whether with just your body weight or a barbell, will significantly boost leg strength in inactive young women. Both types of squats work equally well for building muscle power, so you do not necessarily need heavy weights if you keep making the exercises harder over time.

Doing bodyweight squats for six weeks helps young, inactive women keep their leg muscle balance and knee stability without hurting their back, unlike heavy barbell squats which might change that balance.

Following a progressive squat program for six weeks can make your glutes, thighs, and calves noticeably bigger. You do not need heavy weights to get these results; doing bodyweight squats with added difficulty works just as well as lifting a barbell.

Lifting heavy weights with barbell squats can help sedentary young women lose body fat faster over six weeks compared to just doing bodyweight squats. Basically, adding external weight to your squats seems to work better for short-term fat loss than just using your own body weight.

Doing squats twice a week for 8 weeks makes young tennis players stronger and leaner, no matter if they go deep or shallow—as long as they lift enough weight.