How Many Squats A Day to See Results?

This is a question that many people who are intent on developing a good and reliable workout schedule often have to face. A few things should always be in your mind. First, the more the squats you do the higher the chance of making progress and achieving your goals. Second, you should provide yourself with enough time to rest.  So read more to find out How Many Squats Should I Do In A Day.

This resting period is when your muscles are recovering, healing and growing. Working on the same muscle groups every other day is not ideal. You exert excessive pressure on your muscles and the result will likely be a decrease in performance and progress. This is why it is not right to do squats everyday.

So what kind of schedule should you observe? Well, before we look into that, let’s first understand what a squat is.

The Squat

Essentially, a squat is a training movement that exercises your lower body. It works on the different muscle groups in your legs. These include the inner thighs, the hamstrings or back thigh, quadriceps or front thigh, as well as the gluteal and soleal.

A squat is what is referred to as a compound exercise. These types of exercises work on more than a single muscle group. As to how many squats should I do in a day, I believe it depends on how well you work these muscles by maintaining proper motion and form. It will also depend on your training goals. Let’s consider some of these goals now.

Increasing Strength

If your goal is to improve on the strength of the lower body, then you should start by training and doing squats every second day or 3 times a week.

Aim for 3 sets of between 8 and 12 reps. when performing the squats, take at least 3 minutes to rest and recover between the sets.

The weight should be between 60-70% of 1 RM or Repetition Maximum and you will start to see yourself making progress after a few weeks.

Gaining Muscle

In order to achieve hypertrophy or gaining more muscle, you should also begin by training 3 times a week. Take the days that you are not working out to rest for the muscles to recover and grow.

This time you should do more sets of between 3 and 6. Increase the reps as well to between 8 and 12. The resistance should be between 70-80% 1RM. Remember to take time between the sets to rest preferably for 2 to 3 minutes.

By following the above schedule, you will see progress in the development on more muscle in your lower body after a few weeks.

Improving Your Endurance

Some people simply want to increase their muscle endurance. For this doing squats can help significantly. Start off by training 2 or 3 times a week.

Aim for high reps of 10 to 15 with 2 or 3 sets. Also take 2 to 3 minutes between each set to rest. The resistant should be moderate to light.

Increasing Power

If your goal is to increase the power on your lower body, squats will help you achieve this as well. You will need to train 2 to 3 days in a week while using the free days to rest.

Aim for 2 to 3 sets of 3 to 6 reps. between the sets take at least 2 minutes to rest. The weight should be light with a 0-60% 1RM.

Let’s get to the juicy part. You will work towards getting more power by performing the reps in an explosive fashion. Do them rapidly combining with lower body strength training. You can start to feel results in a few weeks.

Some Benefits of Doing Squats

Doing squats is one of the simplest ways to exercise and remain fit. They are inexpensive in that you can do them with no gym subscription or special equipment. Not only do they help you work on your lower body and legs, they offer benefits to your entire body. Let’s consider some of these benefits below.

Helping You to Build Muscle in Your Entire Body

I agree that squats are mainly meant for your lower body, but their benefits are not limited and will be apparent all over your body. When you squat with heavy weights for example you develop an anabolic movement. Human growth hormone and testosterone are released into the body which helps you to develop more muscles even on your upper body.

It Is a Functional Exercise

What this means is that other than learning to operate the various equipment in the gym which do not replicate natural movement, squats actually do. Ever since our earliest days as hunter gatherers, we have been utilizing squatting, whether it’s during stalking prey or picking edible stuff on the ground or making tools.

In our daily lives we will always find a situation that requires us to squat. Doing the exercises therefore makes our everyday lives easier.

Proper Posture, Balance and Mobility

If you want to stay mobile for a long time to come even during old age, then you need to have strong legs. One of the ways you can achieve this is through squats.

Doing squats works out the core of your body which also serves to give you proper posture while providing you with good balance.


As to the question How Many Squats A Day, it all depends on your fitness goals. Doing squats can be for varied reasons as we saw above. It could be for improving on muscle endurance, power, or for increasing muscle mass. Once you have identified your goals, only then can you truly tell how many squats you need to do.

One thing should be clear however, that squats should never be done every other day. You should give your body enough time to recover.

Persistence and self motivation is the key to making progress. Results will not become apparent for at least 4 weeks. Keep pushing and you will definitely achieve your fitness goals.

How Many Squats Should I Do A Day?
5 (100%) 15 votes


Please enter your comment!
Please enter your name here