The number of squats you should do per day depends on your fitness level, goals, and overall workout routine. Here are some general guidelines:
1. Beginner
- If you’re new to squats, start with 2–3 sets of 10–15 squats per day. Focus on form and gradually increase the number of repetitions as you become more comfortable.
2. Intermediate
- For those who have been training for a while, you could aim for 3–4 sets of 15–25 squats per day, depending on your fitness level. You can also add variations like bodyweight squats, sumo squats, or Bulgarian split squats to target different muscle groups.
3. Advanced
- Advanced athletes or those aiming for strength or hypertrophy (muscle growth) may want to include weighted squats. In this case, 3–5 sets of 6–12 squats per session can be effective, with heavier weights and proper rest between sets. You may also rotate between bodyweight squats and weighted squats depending on the day.
4. For Endurance
- If your goal is endurance, you could aim for higher reps (e.g., 50–100 squats) in a single session or break them up throughout the day. This can also be part of a workout routine that targets muscle endurance and overall conditioning.
5. Rest and Recovery
- While doing squats daily is possible, it’s important to listen to your body and allow adequate recovery time if you’re pushing intensity. If you feel excessive soreness or fatigue, consider taking a rest day or lowering the volume.
Key Points to Consider:
- Form over Quantity: Focus on performing squats with proper form to avoid injury.
- Progression: Gradually increase the number of squats or add weights to continue making progress.
- Balance: Ensure you’re balancing squats with other exercises to target different muscle groups for a well-rounded routine.
If you’re aiming for a challenge, some people do squat challenges, like 100 squats a day for a month, but be sure to adjust based on how your body responds.
