How To Do Squats For Beginners
Overview
“How to do squats for beginners” is one of the most searched fitness topics worldwide, but in this case it has also been paired with the domain https://www.forbeginners.co.za/`. After checking current online records, there is no publicly available organisation profile, no verified contact details, and no active public-facing business information for “For Beginners” or for the URLforbeginners.co.za`.
Because of this, there are two separate issues to cover clearly and accurately:
- The factual status of the organisation and its contact details (as far as can be verified online).
- Practical, beginner-friendly guidance on how to do squats safely and correctly.
The sections below separate these two areas so you can see exactly what is verified and what is general fitness guidance.
Verified Information About ForBeginners.co.za
Website status and ownership
A lookup for the domain forbeginners.co.za via South African domain search tools and WHOIS-style services shows that the domain exists as a .co.za registration, but:
- There is no live, content‑serving website at `https://www.forbeginners.co.za/` (it does not load as an active site at the time of checking).
- No public business name, telephone number, email address, or physical/postal address is displayed or associated with that URL in mainstream South African business directories such as CIPC / BizPortal or consumer‑facing directories like Yellow Pages South Africa and Brabys.
Because these sources do not show a listing for “For Beginners” that is clearly tied to forbeginners.co.za, there are:
- No verified phone numbers.
- No verified email addresses.
- No verified physical or postal addresses.
- No verified departments or escalation channels.
I am therefore unable to provide any organisation contact details without inventing them, which would be misleading and unsafe.
Why There Are No Contact Details Listed
1. Cross‑checking with South African directories
Searches for “For Beginners”, “For Beginners South Africa”, and specifically “forbeginners.co.za” in:
do not return a clear, matching business profile with the same domain. Where directory entries exist for unrelated entities that happen to use the phrase “beginners” in their name (e.g., driving schools, language schools), they do not reference forbeginners.co.za, so they cannot be treated as the same organisation.
Because of this, there is no reliable way to link any contact number or address in those directories to the URL you provided.
2. No official contact page or footer details
Normally, for a South African organisation, you would expect to find:
- A “Contact Us” or “About” page on the main site.
- A footer listing a phone number, email address, or physical address.
- Possibly a PAIA manual or terms and conditions document with registered details.
At the time of checking, `https://www.forbeginners.co.za/` does not present such pages publicly, so there is nothing I can quote or link to as an official contact detail.
How To Approach Contacting a New or Unclear Online Brand in South Africa
While I cannot provide actual contact details for ForBeginners.co.za, the steps below outline how you should generally approach verifying and using contact details for a South African online brand.
1. Check the domain directly
- Look for a Contact, About, Support, or Help page on the site.
- Scroll to the footer for an email address, phone number, or physical address.
- A legitimate South African business website often lists a company registration number or VAT number, sometimes linked from terms and conditions.
If the site becomes active in future and displays this information, treat details shown on the site as the primary source, and cross‑check them in CIPC‑related systems like BizPortal.
2. Verify with independent directories
Once you have any name, number, or address from the website:
- Search the business name and/or phone number in Yellow Pages South Africa and Brabys.
- For incorporated businesses, check if the name appears in the CIPC‑linked BizPortal.
Only use contact details that are consistent across multiple sources.
3. How to use contact channels safely
When you do find verified contact details for an online fitness or advice brand:
- Email:
- Use email for non‑urgent queries, such as asking about the scope of content, requesting clarification on an article, or querying privacy and data use.
- Avoid sending ID numbers, banking details, or highly sensitive medical information via unsecured email.
- Phone:
- Use phone calls when you need a quick, direct answer about services, prices, or collaboration.
- Prepare your questions in advance; note the date, time, and the name of the person you spoke to.
- Physical address (if any):
- Use it to confirm that the organisation exists at a real location (e.g., by checking it on a map or via a directory).
- For walk‑in services, verify opening hours by phone or email before visiting.
4. When to escalate or seek help
If you ever have a dispute with any South African online service provider (e.g., over billing, misleading information, or privacy):
- Start by using the provider’s own support or complaints channels.
- Keep written records of emails, chat logs, and dates of phone calls.
- If unresolved, you may consider guidance from bodies such as:
- The Consumer Goods and Services Ombud for applicable consumer disputes, as explained on the CGSO website.
- The Information Regulator (South Africa) for concerns about personal data misuse, via the regulator’s official site at justice.gov.za/inforeg.
Where you escalate depends entirely on the nature of the dispute and whether the provider is in a regulated sector.
How To Do Squats For Beginners: A Practical Guide
The remaining sections provide general, evidence‑aligned advice on how to do squats safely as a beginner. This content is not specific to any organisation and should not be used as a substitute for personalised medical advice.
1. What Is a Squat?
A squat is a fundamental lower‑body exercise targeting primarily:
- Quadriceps (front of the thighs)
- Gluteal muscles (buttocks)
- Hamstrings (back of the thighs)
- Core muscles (for stability)
Squats can be done with bodyweight only or with added resistance (like dumbbells or a barbell). For beginners, bodyweight squats are usually the safest starting point.
2. Benefits of Squats for Beginners
For most healthy adults, learning how to do squats correctly can help with:
- Everyday movements such as standing up from a chair or lifting objects.
- Improved leg strength and balance.
- Better mobility in hips, knees, and ankles.
- Building a foundation for more advanced strength training.
If you have knee, hip, back, or ankle problems, consult a medical professional or physiotherapist before starting.
Step‑by‑Step: How To Do a Basic Bodyweight Squat
Starting position
- Stand tall with your feet about shoulder‑width apart.
- Point your toes slightly outward (roughly 5–15 degrees), depending on your hip comfort.
- Keep your chest lifted and look straight ahead.
- Engage your core gently, as if bracing for a light poke in the stomach.
The movement
- Initiate with your hips:
- Begin the squat by pushing your hips back slightly, as if you are going to sit on a chair.
- Bend your knees and lower down:
- Allow your knees to bend and your body to lower straight down.
- Keep your knees pointing in the same direction as your toes; avoid letting them cave inward.
- Depth:
- As a beginner, aim to go as low as you can without pain and while keeping your back neutral (not rounded).
- For many beginners, this might be just above parallel (where your thighs are just above horizontal). Over time, you can work on your mobility.
- Weight distribution:
- Keep most of the weight through your mid‑foot and heel rather than your toes.
- You should be able to wiggle your toes inside your shoes.
- Return to standing:
- Push the floor away with your feet and straighten your legs to stand up, squeezing your glutes at the top.
- Finish tall, but don’t lock your knees harshly.
Common Beginner Mistakes and How To Fix Them
1. Knees caving inward
- Problem: Knees collapsing toward each other as you squat.
- Fix:
- Think about gently pushing your knees outward so they track in line with your toes.
- Reduce your depth if necessary and strengthen your glutes with exercises like glute bridges and clamshells.
2. Heels lifting off the ground
- Problem: You feel like you are falling forward and your heels come up.
- Fix:
- Shorten your squat depth until you can keep heels down.
- Work on ankle mobility (for example, controlled calf stretches).
- Ensure your stance is not too narrow.
3. Excessive forward lean or rounded back
- Problem: Torso folds excessively over your thighs or your lower back rounds.
- Fix:
- Think “proud chest” and “long spine” while you squat.
- Use a chair squat: sit back toward a chair and just lightly touch it before standing back up.
- Strengthen your core and hip flexors, and avoid going deeper than your mobility allows.
A Simple Beginner Squat Routine
For a generally healthy beginner:
- Frequency: 2–3 times per week, with at least one rest day between sessions.
- Sets and reps:
- Start with 2–3 sets of 8–10 repetitions.
- Rest 60–90 seconds between sets.
- Progression:
- When 3 sets of 10 bodyweight squats feel easy and your form is stable, you can:
- Increase to 12–15 reps per set, or
- Add a light weight (for example, holding a small dumbbell or a filled water bottle at your chest in a “goblet squat”).
Stop if you feel sharp pain, especially in the knees, hips, or lower back, and seek professional advice if symptoms persist.
Variations of Squats for Beginners
1. Box or chair squats
- Sit back onto a sturdy chair or box and stand up again.
- Great for building confidence, learning correct depth, and protecting the knees.
2. Wall squats (isometric)
- Stand with your back against a wall and slide down into a seated position (as if sitting on an invisible chair).
- Hold for 10–20 seconds, then stand up and rest.
- Helps build endurance in the thighs.
3. Supported squats
- Hold onto a countertop, TRX strap, or stable rail while you squat.
- Reduces the load on your knees and helps maintain balance.
Safety Tips for South African Beginners
- If you have access to a reputable gym in your area, consider asking a qualified trainer to observe your form in person.
- If you exercise at home, use a mirror or record yourself from the side and front to check knee and back alignment.
- Wear supportive shoes with a flat, stable base.
- Warm up first (5–10 minutes of light walking, marching on the spot, or dynamic leg swings).
When To Seek Professional Help
Even with clear instructions, some people need personalised guidance, especially if they:
- Have a history of knee, hip, ankle, or lower‑back injuries.
- Experience pain during or after squatting that does not resolve with rest or light modification.
- Are pregnant or have chronic medical conditions.
In those cases, consider consulting:
- A biokineticist or physiotherapist for movement and rehab advice.
- A medical doctor for clearance before beginning a new exercise routine.
Summary
- There are no verifiable public contact details (phone, email, physical address, or postal address) currently associated online with `https://www.forbeginners.co.za/` in mainstream South African directories like BizPortal, Yellow Pages, or Brabys.
- Because of that, no specific departments, escalation paths, or usage tips for contacting this organisation can be given without inventing information.
- Independently of that, learning how to do squats for beginners focuses on correct technique: stable stance, controlled depth, neutral spine, knees tracking over toes, and progressive loading.
- Always verify any future contact details for an online brand by checking its own site and cross‑referencing with trusted South African directories and, where relevant, regulatory bodies.