The Benefits of Performing High-Rep Squats

Since September 2024, when I turned 62, this is the fifth time I've squatted 225 for 20 repetitions. What are the benefits of performing high rep squats for cardio-muscular endurance, say like 20 reps?

Performing high-rep squats—like sets of 20 reps—offers a variety of benefits for cardio-muscular endurance, which is the ability of your muscles to sustain repeated contractions over time with adequate support from your cardiovascular system. Here’s how high-rep squats help:

1. Improved Muscular Endurance

Doing 20-rep sets trains your Type I (slow-twitch) muscle fibers, which are responsible for endurance.

  • Over time, your muscles become better at resisting fatigue, which is helpful for sports, daily activities, and long workouts.

2. Cardiovascular Conditioning

High-rep squats elevate your heart rate significantly—especially if you minimize rest between sets.

  • This mimics a cardiovascular workout, engaging large muscle groups like the quads, glutes, and hamstrings, which demand more oxygen.

  • It’s a great way to improve VO₂ max (a key marker of cardiovascular fitness) in strength athletes.

3. Metabolic Conditioning

20-rep sets place a high metabolic demand on your body, increasing calorie burn both during and after exercise.

  • They help improve lactate threshold—your body’s ability to buffer and tolerate fatigue-inducing metabolites like lactic acid.

4. Mental Toughness and Discipline

High-rep squats are mentally challenging, requiring focus and grit, especially as fatigue sets in during reps 15–20.

  • Training in this zone can build resilience and mental strength that carries over into other forms of training.

5. Muscle Hypertrophy

While typically associated with moderate reps (8–12), high reps with sufficient weight and intensity can still stimulate muscle growth, especially through metabolic stress and muscle fiber recruitment.

  • The key is to approach or reach muscular failure within the high-rep range.

6. Joint and Tendon Conditioning

High-rep work can help strengthen connective tissues, promoting joint health and injury resistance.