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.

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.

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.

When women who lift weights do squats with a really heavy weight (close to their max), their leg and butt muscles have to work a lot harder than when they use lighter weights.

Doing short bursts of heavy lifts with brief rests in between can make you stronger in squats a little more than doing regular sets, if you're already trained and doing the same total amount of work.