Why Do Squats Make Me Dizzy? Everything You Need To Know
When it comes to leg day, some people are reluctant as they find it a little challenging or flat out refuse to train their legs.
This can be problematic as exercising your legs is an important aspect of your overall fitness.
Sometimes though, when doing squats you may find that you are feeling dizzy, this can be frustrating especially if it happens more often than you would like.
Why is this the case and what can you do to cure the problem?
Why Do Squats Make Me Dizzy?
There are a few potential reasons why squats might make you dizzy. It could be that you’re not used to the movement and your body isn’t used to the physical exertion. Additionally, it’s possible that you’re not breathing properly while doing squats, which can lead to lightheadedness. Where you place the bar is important, as well as the weight you are trying to lift. Finally, if you have any underlying medical conditions like low blood sugar or anaemia, that could also contribute to feeling dizzy after squats. If you’re regularly feeling dizzy, it’s important to talk to your doctor to rule out any serious medical causes.
There are several reasons why squats may make you dizzy, let’s take a more in-depth look at why this might be the case.
Two reasons we aren’t going to discuss at length are warming up and your form, as these two factors are essential to any workout routine and should not be neglected.
Physical Exertion
One potential reason you may feel dizzy after this exercise is due to the physical exertion required when doing them.
If you are not used to this type of movement, then it’s only natural your body isn’t going to be accustomed to it.
Just like with any new activity, your body will take some time to get used to the demand placed on it.
It’s essential that you ease your body into any new activity to avoid injury, this is especially true when starting a new workout routine.
If you are not used to working out your legs, then start light and gradually increase the weight and repetitions as your body gets used to it.
Holding breath while squatting
One of the most common reasons why people feel dizzy when squatting is because they are holding their breath while they are performing the exercise.
When you hold your breath, it doesn’t allow oxygen to flow to your brain resulting in you feeling lightheaded or dizzy. It’s important to make sure that you are breathing properly while squatting, inhale on the way down and exhale on the way up.
Have you thought about trying the Valsalva manoeuvre?
The Valsalva manoeuvre is a technique that can be used to help you control your breathing while doing squats.
To do the Valsalva manoeuvre, you need to take a deep breath in and then try to exhale while keeping your mouth and nose shut. This will cause an increase in pressure in your chest which will stabilise your spine.
You should only do the Valsalva manoeuvre if you are comfortable doing so and if you feel like it is helping you to control your breathing while squatting.
If you find that you are still struggling to breathe while squatting, then it might be an idea to try a different exercise or take a break.
Dehydration
If you are not drinking enough water throughout the day or during your workout, then you may find that you become dizzy after squats.
Dehydration can cause your blood pressure to drop which can lead to feeling lightheaded or dizzy. It’s important to make sure that you are staying hydrated before and during your workout.
You should aim to drink around 2 litres of water per day and if you are going to be working out, then you should drink around 500ml of water an hour before you start exercising.
If you are finding it difficult to drink that much water, then you could try adding a pinch of salt to your water as this will help you to retain the fluid.
Fueling workouts
You could also try eating foods that are high in electrolytes such as bananas, sweet potatoes, or dark leafy greens.
These foods will help to replenish the electrolytes that are lost through sweat.
If you are going to be working out for more than an hour, then you should also consider eating a carbohydrate-rich snack such as a fruit smoothie or energy bar.
This will help to keep your blood sugar levels stable and prevent the sensation of dizziness.
A lack of protein can also lead to feeling dizzy.
Protein is essential for building and repairing muscles, and it can also be used as fuel for exercise.
If you are not eating enough protein, then your muscles will not be able to recover properly from exercise.
Related: How Do I Make Leg Day More Bearable? (Everything You Need To Know)
Low blood sugar
If you have low blood sugar, this can also lead to feeling dizzy.
Low blood sugar can be caused by several things, such as not eating enough food, or by certain medical conditions such as diabetes.
Are you going too heavy?
One of the most common reasons people have when exercising is simply trying to lift more than they can correctly, which also compromises their form.
If you are trying to lift too much weight or exert too much energy when lifting, then this could also cause you to feel dizzy after squats.
Lifting weights that are too heavy can lead to a sudden drop in blood pressure, so it’s important to make sure that you are using a weight that is appropriate for your level of fitness.
If you are new to squatting, then start with a lighter weight and gradually increase the amount of weight that you are lifting as you get stronger and your form improves.
If you are struggling to lift the weight, then it might be an idea to try a different exercise or take a break.
The importance of bar placement
Where you place the bar when squatting can also affect how you feel afterwards.
If you are placing the bar too low on your back, then this can cause your blood pressure to drop suddenly when you stand up, which can lead to feeling dizzy.
It’s important to make sure that the bar is placed in a comfortable position on your back, usually around shoulder-width apart.
You should also make sure that you are not placing the bar too low or too high on your back as this can also cause problems.
Resting the bar behind your neck can also cause problems with Vagal Nerve stimulation which can lead to feeling dizzy.
It’s important to make sure that you are using a weight that is appropriate for your level of fitness and that you are not placing the bar in an uncomfortable position.
The vagal nerve is a nerve that runs from your brainstem to your abdomen and helps to control your heart rate.
If you trap this nerve when squatting, then it can cause your heart rate to drop suddenly, which can lead to feeling dizzy.
To avoid trapping the vagal nerve, make sure that you are not placing the bar too low on your back.
You should also make sure that you are not leaning forward too much when squatting as this can also cause problems.
If you find that you are still struggling to breathe while squatting, then it might be an idea to try a different exercise or take a break.
If you are unsure about where to place the bar, then it might be a good idea to ask a qualified personal trainer for help.
This also applies to front squats too, the bar placement is crucial when performing the exercise.
Another reason why you might feel dizzy is that you are trapping the carotid artery.
This can happen if you are squatting with your head down and your chin tucked in, which can restrict blood flow to the brain.
It’s important to make sure that you are keeping your head up and your chin parallel to the ground when squatting.
Blood circulation
Make sure that you are warm enough before you start squatting. If you are cold, then your blood vessels will constrict which can lead to feeling dizzy.
Wearing layers of clothing that you can remove if you start to feel too hot is a good idea.
You should also make sure that you are drinking plenty of water before and after you exercise as this will help to keep your blood pressure stable.
Wearing a weight belt can also help to stabilise your blood pressure as it helps to keep your abdominal muscles tight.
A weightlifting belt will encourage you to lift more with your legs rather than your back. This is excellent since the muscles in your legs can adapt to strong training stimuli faster than any other muscle group.
Blood pressure
If you have low blood pressure, then this can also lead to feeling dizzy after squats.
If you are concerned that your blood pressure might be too low, then it’s important to talk to your doctor.
Low blood pressure can be caused by several things, such as dehydration, pregnancy, and certain medications.
If you are taking medication for low blood pressure, then it’s important to make sure that you are following the instructions of your doctor.
Orthostatic hypotension can also cause dizziness after squats.
This is when your blood pressure drops suddenly when you stand up from a squatting position.
It can happen even when you aren’t working out by standing up too quickly, but it’s important to make sure there’s not an underlying medical condition, so talk to your doctor if this is the case.
Related: Why Are Squats So Hard? (24 Tips, Hints and Answers To Progress)
Fatigue or exhaustion
Doing this kind of powerful compound movement can lead to fatigue and exhaustion, especially if you are not used to it or if you are doing too many reps.
It’s important to make sure that you are pacing yourself when working out and to listen to your body.
If you start to feel dizzy, then it might be a good idea to take a break or stop squatting altogether.
If you are new to the exercise your central nervous system might not be used to the movement.
It’s important to start slowly when beginning a new exercise routine and to build up your fitness levels gradually.
If you are struggling with fatigue, then it might be a good idea to talk to your doctor.
There could be an underlying medical condition causing your fatigue, such as anaemia or hypothyroidism.
Anaemia is another condition that can lead to feeling dizzy after squats.
Anaemia is when you don’t have enough red blood cells in your body, which can lead to symptoms such as fatigue and dizziness.
There are several types of anaemia, and the treatment will depend on the cause.
hypothyroidism is when your thyroid gland doesn’t produce enough hormones.
This can lead to symptoms such as fatigue, weight gain, and feeling cold all the time.
If you are concerned that you might have anaemia or hypothyroidism, then it’s important to talk to your doctor.
Glycogen stores are low
If you are doing a lot of squats or any other exercises that use a lot of glycogen, then your glycogen stores might become depleted.
Glycogen is stored in the liver and muscles, and it’s used as fuel for exercise.
When glycogen stores become depleted, this can lead to fatigue and dizziness.
It’s important to make sure that you are eating enough carbohydrates so that your glycogen stores are replenished.
Final Thoughts…
In conclusion, there are several potential reasons why squats might make you dizzy.
It could be that you’re not used to the movement and your body isn’t used to the physical exertion.
Additionally, it’s possible that you’re not breathing properly while doing squats, which can lead to lightheadedness.
Finally, if you have any underlying medical conditions like low blood sugar or anaemia, that could also contribute to feeling dizzy after squats.
If you’re regularly feeling dizzy after squatting, it’s important to talk to your doctor to rule out any serious medical causes.
Do you feel dizzy after squats and have the tips above been helpful to you? Let me know your thoughts in the comment section below.
