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How many squats a day will keep me healthy and fit?

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“Several apples squats per day keep your doctor away.” Quite a good motivation for your workout routine. Squats are known for their simplicity and effectiveness in toning your leg muscles. There’s a high chance that you know only a few types of squats; however, there are a lot, and they help to engage different muscle groups, bringing you way more benefits than you can imagine. Let us guide you if you wonder how many squats you should do in a day to get the most out of this exercise.

How Many Squats Should I Do A Day?

When you check Instagram, Facebook, Tik-Tok, or just read your favorite blog, you may notice that they are filled with fitness challenges and photos of your sweating and satisfied friends performing squats or exercises. Feeling jealous a bit? Then join them.

What you should do is to learn the technic first, basic squat position, and only after that think about the number and types of squats. For the average person, doing a few sets of 10 – 20 squats a day is probably enough to maintain healthy joints and muscles. However, you may need to do more if you want to increase your muscle mass or improve your athletic performance. Everything depends on your goal, intensity, and fitness level.

Reasons As To Why You Should Do Squats

Do you want to build strength in your joints and develop a strong core? Try squatting.

Do you want to work your legs and shoulders at the same time? Try squatting.

Do you want to warm up before working out? Try squatting.

Do you want to have lean and muscular legs and grow your butt? The answer is obvious.

We can continue like that for a long time because it’s difficult to overstate the benefits of squatting. Everything is about squats, starting with your appearance and weight loss, finishing with your balance and mobility. Let’s dive deeper into it.

1. To Get Stronger Joints

One of the best reasons to do squats is to strengthen your joints. When you squat, you’re not only working your legs but also your hips, knees, and ankles. Stronger joints mean less chance of injury while performing other exercises. Squats help to strengthen your joints by increasing the range of motion. This is especially beneficial for those who have arthritis or other joint problems.

2. To Have A Strong Core

A strong core isn’t just about having six-pack abs for lovely photos. It’s also crucial for stabilizing your spine and protecting your lower back. If you have weak spine muscles, you will likely be injured while exercising. Take a squat challenge and prepare for many beneficial “side effects.”

3. Keep You Engaged

Squats are a full-body workout that engages many different muscle groups. You improve your fitness level, lose weight, and get endurance training when you do squats. All these benefits require your personal commitment and time. People who master their squatting skills daily, as fitness experts mention [1], have practical strength training, keep control over their weight, and improve their overall physical appearance, though it’s very individual.

4. They Can Be Done Anywhere

Don’t want to pay extra for a gym membership? Try squatting. You can do it at home or outside, while walking or running – no matter where you are, your muscles will keep strengthening. However, if you want resistance training, it requires additional equipment – dumbbell or barbell sets, a fitness mat.

5. They Help You Get Better Elsewhere

As was already mentioned above, the squats help you engage almost all muscle groups when performed correctly. They develop a strong core and back. More muscular abs and back muscles create a sound basis for an effective workout; besides, who doesn’t want a better posture?

6. Look Good

You have beautiful and healthy posture, your legs and butt are toned up and muscular, your abs can be visible through your T-shirt, and your arms finally show the signs of strength – quite a good list for an ideal picture, isn’t it? But in this case, getting a perfect picture is possible – you must do squats persistently.

7. You Get A Complete Leg Workout

Squats are an excellent exercise for both beginners and advanced athletes. They target hamstrings, glutes, and calves, making your legs strong and lean. The number of repetitions is strictly individual and depends on your goals.

Types Of Squats

As long as squats engage different types of muscle groups, they also have different variations apart from the well-known basic position – the goblet squat, the wall squat, the Kang squat, the pistol squat, and the modified pistol squat. Let’s get together into this big world and find all the positions, the number of squats you should do, repetitions, and sets for a week of training.

  • Basic Squat

The basic or traditional squat is the most common type of squat. If you want to skip this part because you already know how to do it, please don’t. Most of us know how to do the squats from the P.E. lessons, but typically it’s not correct. Not just sitting down and standing up – it’s a straightforward way to knee problems.

The procedure:

  1. Stand with your feet shoulder-width apart and your toes pointing forward. Keep knees in line with heels, not out in front of toes.
  2. Lower your butt down towards the ground. Be sure to keep your knees behind your toes.
  3. Lower yourself down by bending your knees and hips until your thigh is parallel to the floor. Don’t drop buttocks lower than knees and keep knees in line with heels.
  4. Return to the starting position by pushing through your heels (not off the balls of the feet) and extending your hips and knees. Exercising this way, you will feel the muscles in the back of your legs and buttocks.

!!! When you do squats, initiate the movement from the hip, not the knee, to avoid knee injuries.

  • Wide Stance Squat

The wide stance squat is a variation of the traditional squat, but you stand with your feet wider than shoulder-width apart. The procedure is the same as for a basic squat

  • Goblet Squat

The goblet squat is a variation of the basic squat; it includes the usage of a dumbbell or kettlebell with both hands in front of your chest.

The procedure:

  1. Stand with your feet shoulder-width apart and your toes pointing forward. Keep knees in line with heels, not out in front of toes.
  2. Then, raise up in front of you the weight, close to your chest, with both hands.
  3. Lower your butt down towards the ground. Be sure to keep your knees behind your toes.
  4. Lower yourself down by bending your knees and hips when your thighs are parallel to the floor. Don’t drop buttocks lower than knees and keep knees in line with heels.
  5. Push up through your heels back to your starting position.
  6. Start with 3 sets of 5 repetitions to make your muscles prepared.
  • Wall Squat

This one looks easy, as you’re sitting against the wall, but its common name is ‘devil’s chair”.

The procedure:

  1. Stand with your back against a wall; feet should be a hip distance apart. Place your feet about two feet out in front of you.
  2. Bending your knees, slide your back down the wall until your knees create a 90-degree angle. Your knee joints should be over your ankle joints; your thigh should remain parallel.
  3. Hold for 30 to 60 seconds, and then stand up.
  4. Repeat for a total of 3 reps.

To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right one. This helps to target your calves.

  • Kang Squat

The Kang squat can bulletproof the lower back if done slowly. It can help with ankle mobility and improve knee health because the load is lower.

The procedure:

  1. Start standing with feet shoulder-width apart. Brace your core and interlace your hands behind your head (or use a barbell).
  2. Bend your knees and hinge at the hips until your torso is almost parallel with the ground (or as far as you can go while keeping a flat back and active core).
  3. At the same time, lower your hips and lift your chest. Keep your weight in the mid-foot and your back flat.
  4. Squat as deeply as your mobility will allow.
  5. From the bottom of the squat position, push your hips back and up, lowering your chest forward until your torso is parallel to the floor (or as far as you can go).
  6. Drive your hips forward while lifting your chest as you return to standing.
  7. Repeat for a total of 9 – 10 times.
  • Pistol Squat

This variation is quite a challenge and requires better-trained muscle legs.

The procedure:

  1. Stand with feet hip-width apart; toes pointed forward.
  2. Extend left leg straight out, several inches off the floor, toes pointed up. Extend both arms in front of you, at shoulder level. Brace your core and look straight ahead. This is the starting position.
  3. Bend the right knee as you get your hips down and back and slowly lower yourself down to the ground, just like you would in a regular squat. Pause when glutes are hovering just a few inches off the ground. The left leg and arms should stay extended and lifted the entire time.
  4. At the bottom of the movement, push through the left foot to slowly reverse the direction and stand back up.
  5. Keep your eyes looking ahead the entire time; don’t tuck your chin.
  6. Repeat and switch sides.
  • Modified Pistol Squat

It requires a dumbbell as a resistance.

The procedure:

  1. Sit down on a chair with a dumbbell held by both of your hands in front of your chest.
  2. Lift your right leg so that it is hanging above the ground.
  3. Push up through the left leg until you are standing with that one leg.
  4. Bring the right leg to a ninety-degree angle at hip height.
  5. Return to the starting position and switch the legs.
  6. The number of reps depends on your performance and strength.
  • Side-Kick Squat

The procedure:

  1. Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance.
  2. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.
  3. Rise back up, straightening the legs completely and lifting the right leg out to the side.
  4. As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to return to your starting position.
  5. Repeat this exercise for one minute and take a break.
  • Squat Jacks

They’re a full-body exercise that mainly works your glutes, quadriceps, hip flexors, and calves. They also activate your core and shoulder muscles.

The procedure:

  1. Stand with feet together, hands at your sides.
  2. Keeping your torso upright, jump your feet out wide into a sumo squat position.
  3. Your knees should be bent 90 degrees, ensuring your knees don’t go past your toes.
  4. Land lightly on your feet, keeping your weight in your heels and butt down.
  5. At the same time, cross your forearms in front of your chest.
  6. Engaging your core, jump your feet back together, and raise your arms overhead. That’s one rep.
  7. Perform without pausing, until the time of reps is complete.
  • Squat Walks

With this exercise, you’ll feel in particular how thigh muscles do squats work and get tense and toned up.

The procedure:

  1. Start standing with your feet shoulder-width apart.
  2. Get into a squat position (abovementioned paragraph) and stay low as you walk forward.
  3. After several steps, walk backward to the starting position. Go on!
  4. Keep your back straight by staring at one spot on the wall.
  • Plié Squats

This exercise is similar to a basic squat, but with a much broader position of the legs and toes, giving more work to your thighs.

The procedure:

  1. Stand with feet slightly wider than shoulder distance apart and toes turned out at a 45-degree angle.
  2. Bend knees and lower your torso, keeping your back straight and abs tight.
  3. Squeeze your glutes and come to a standing position.

If you want to amp up your workout, feel free to add weights to increase the intensity of the plié squats and work the upper body for additional muscle gain.

How Many Squats Should I Do A Day To Get A Bigger Butt

The first thing to remember – quick and effective results don’t exist in the workout world. If you want to strengthen your body muscles, butt in particular, you need to be persistent and be on track. Even a personal trainer is powerless when it comes to your inner motivation. If you do at least 3 – 6 sets of squats every day, you will gradually make your way to a firmer body.

Secondly, the results vary from one person to another. We need to consider your goals: just to lose weight or to strengthen your lower body muscles or everything together. If you perform squats every day, take into account the following ??

You Should Play With The Intensity

If you want to see results, you need to challenge yourself. This means you should do more than just go through the motions. Add weight, increase the range of activities, slow down or speed up, or change the squat variation, and consider some added resistance which will give you even more benefits because you’ll make a double effort.

You Need To Watch Your Frequency

How often you squat will also affect your results. If you squat every day, you will probably see results more quickly than if you only squat once a week. But be careful not to overdo it. If you squat too often, you risk getting injured. Rest periods from the exercises are beneficial for your body to regain energy.

You Need To Vary Your Squats

Don’t get stuck doing the same squat variation day after day. Not only will this get boring, but it will also limit your results. To see the best results, you need to mix things up. Try different squat variations and experiment with different intensities.

The Bottom Line

So, how many squats to do a day to bring about a significant weight loss and help to strengthen your lower body?

Everything depends on you, and the results are strictly individual. You must consider your body type, weight, age, and efforts. So many things to count, but the most important are your determination and patience. Every day should be active – not just to do squats, but to avoid a passive way to spend a day.

You will be interested in the article — Which body type is considered the most athletic?

How many squats a day should I do to strengthen my muscles?

The American College of Sports Medicine recommends three sets of 8 to 12 repetitions 3 times per week to strengthen and tone your abdominal muscles [2]. Apart from that, the intensity of your workout matters. The more intense it is, the better results you get.

Remember the most important rule – “just keep moving.” If you decide to stop, review the goals you have written and get back to the training.

Good luck on your way to your renovation!


🏋️‍♂️What happens if you do squats everyday❓

🏋️‍♂️You'll improve your posture by doing squats every day. Squatting, in general, is good for developing core strength, particularly through your spinal erectors, which help with spine extension. This alone can help improve posture with time (assuming you're performing squats with proper form).

🏋️‍♂️What will 20 squats a day do❓

🏋️‍♂️You can build stronger legs, a better core, and a flexible back with this functional exercise. Anyone can do twenty squats daily. There are no complications, just remember to learn the correct posture. So, take a step today to improve your physical and brain health by doing twenty easy squats daily.

🏋️‍♂️Will 50 squats a day do anything❓

🏋️‍♂️Doing 50 squats a day will increase the muscle tone in you bottom, thighs, calves, hamstrings and stomach. You will start to tone up and will increase strength in your lower body.

🏋️‍♂️Does 100 squats a day do anything❓

🏋️‍♂️It's also proven to be very effective: a study examining 94 adolescent boys performing 100 squats a day, every day, for 30 days found an increase in muscle thickness, lean body mass, strength and jumping power.


  1. What muscles do squats work?

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Annette Nelson

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