How Many Squats A Day – The Truth You Need To Know

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How Many Squats A Day

Let’s be very clear here!


Squats are the king of muscle building when it comes to training and growing your Legs. They are also the king of overall muscle growth across your entire body!


Yes, you heard that right! The effect that squats have on your entire body are immense and they have been responsible for muscle growth, fat loss and overall fitness improvements for decades.


They are a multi-joint compound movement that call upon over 50 muscles in the body and so force (or command) the entire body to work and grow!


However, whilst you may have known this; what you may not know is “How many squats should I do a day?” Or even “How many times a week should I squat?”


In this blog, we will go through the entire squat exercise and tell you the what, why’s and where’s so that you can be empowered to use the Squat in your training regime to the most effect!


We will cover all the details of what you should be considering which in turn will answer the question “How Many Squats A Day?”


Let’s get started!


Recommended Read: >>> What Muscles Do Squats Work? A Brief Guide <<<

How Many Squats A Day?

You should aim to do no more than 100 squats per day. Ensuring that you perform them in the correct manner will be key in ensuring you target your legs, remain injury free and reap the benefits of this amazing leg (and all of body) exercise.

What Is The Squat?

A squat is a type of strength training exercise that works the muscles in your lower body, including your hips, glutes, quadriceps, calves and hamstrings.


Depending on the squat type you can also force your adductors, upper back, and hip rotators to also work and so the exercise can be very versatile.


Why Should You Squat?

The King of Muscle Building – The Squat has many reasons why it must be added to your workout and leg training routine.


Squats are a great way to build strength and muscle across your entire body with a focus on the legs. When performing squats correctly, you are working not only your quads and hamstrings but also your calf’s glutes and core.


But it doesn’t stop there! Oh no! With the right posture and squat technique you can take advantage of balance and coordination improvements and get that flexibility in the hips and knees that we all need.


Furthermore, squats can help to prevent injuries by strengthening the muscles and connective tissue around your joints. And finally, squats just feel great! They help to loosen up your muscles and make you feel more flexible and mobile.


How Many Squats A Day

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What Are The Benefits Of Squatting?

Doing squats without understanding why and their benefits can be a sign of madness so we wouldn’t want to encourage that when it comes to this beast of a leg exercise.


So let’s explore the pros’s and con’s of this exercise and why you need to make it a priority in your leg training


11 Top Advantages of Squats

  • Squats are a compound exercise that works multiple muscles at the same time


  • Squats are a great way to strengthen and tone your glutes, hamstrings and quads



  • Squats are an effective way to lose weight and burn calories


  • Squats help increase strength and power


  • Squats Improve your cardiovascular fitness and VO2 Max


  • Squats improve your explosive running speed and capability


  • Squats strengthen and increase the ability to run uphill easier


  • Squats can strengthen the lower back


  • Squats have a significant impact on calorie burn


  • Squats improve overall posture (when done correctly)


Recommended Read: >>> Your Ultimate Guide To Leg Training <<<

3 Critical Disadvantages of Squats

  • Squats can cause serious injury if done incorrectly


  • Squats can cause neck pain if too heavier weight is used


  • Squats can cause knee misalignment and pain if performed too heavy and incorrect technique

How To Do A Squat?

Perfecting the squat position and overall technique will keep you injury free and enable you to get all the benefits of this amazing leg exercise.


Let’s now take a look at how to squat :


1. Stand with feet hip-width apart and shoulder-width apart.


2. Point your toes slightly outward, tighten your core and drop your shoulders down.


3. Take a deep breath in, keep your chest up and back straight, and sink down as far as you can while maintaining good form.


4. You can squat down to the point where your thighs are parallel to the floor and your knees are flexed to around 90 degrees.


5. Once you are at the bottom of the position, exhale, and drive through your heels to return to the starting position.


6 Congratulations – you have just performed your first perfect squat.


Recommended Read: >>> Your Ultimate Guide To Muscle Building <<<

How Many Types Of Squats Are there?

There are a number of squat variations that you can adopt in your leg training routine and below are some of the most popular that you can follow:

Back Squat

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Goblet Squat

Wall Squat

Recommended Read: >>> What Muscles Do Squats Work? A Brief Guide <<<

Kang Squat

Pistol Squat

Recommended Read: >>> How To Get Rid Of Inner Thigh Pain After Squats? <<<

Side-Kick Squat

Squat Jacks

Squat Walk

Wide Stance Squat

Curtsy Squats

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Sumo Squats

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Heel Squats

Deep Squats

Which Squat Is The Best?

The squat that is the best overall is the full back squat. If you can master this exercise and build a foundation for your entire lower body then you will reap the benefits of what the squat can do.


Once you are familiar with this movement, you can then start to add other variations as discussed earlier in this blog and chop and change depending on your goals.


How Many Calories Do Squats Burn?

The total number of calories that get burnt when you squat depend on a number of factors such as


  • Age

  • Current Weight

  • Current Training Experience

  • Intensity of Squat

  • Diet and Nutrition


So, let’s assume that we are talking about a 25-year-old 160lbs male that has been training for 1 year.


We will assume that the squat is moderate and he is aiming to perform 20 squats in a 60-second period.


How many calories will this squat burn? With that squat effort, we can assume that he will burn 0.40 calories and so the 20 squats will burn 8 calories.


How many calories do you burn by doing Squats? One squat, at moderate intensity, equals 0.32 calories therefore you will burn around eight calories for every minute when doing normal intensity Squats. The average amount of squats in one minute is 25, therefore 100 Squats will equate to 32 calories being burnt.


Top 5 Reasons You Should Squat

1. Squats improve your mobility and flexibility.


2. Squats strengthen your bones and joints.


3. Squats increase your muscle endurance.


4. Squats burn more calories than other exercises.


5. Squats improve your balance and coordination.


Will Squats Make My Butt Look Big?

Absolutely! Squats are amazing for building the glutes and are responsible for creating the rounded butt (bubble butt) that many people aspire to get.


With the right squat routine, you can lose the fat AND gain the muscle in your behind which makes this a win-win exercise.


How Many Squats Should I Do A Day?

  • As a beginner to squats, you should aim to perform 4 sets of 10 reps with the basic back squat and repeat no more than twice a week


  • As an intermediary to squats, you should aim to perform 5 sets of 15 reps with the basic back squat and repeat no more than twice a week


  • As an advanced squatter, you should aim to perform 5 sets of 20 reps with the basic back squat and repeat no more than twice a week


Will 50 Squats A Day Anything?

50 basic squats per day will get your body accustomed to the movement and ensure all the supporting muscles work in the way the squat needs them to.


The body will go through a phase whereby the glutes and quads will begin to get conditioned and you will visibly see the change within 4 to 6 weeks.


Will 100 Squats A Day Anything?

100 basic squats per day will significantly improve your squat technique and key supporting muscles.


You can expect your quads, glutes, hamstrings, knees, flexors and hips to be strengthened up and substantial change in the muscular appearance across your lower body.


Will 100 Squats A Day Anything?

100 basic squats per day will significantly improve your squat technique and key supporting muscles.


You can expect your quads, glutes, hamstrings, knees, flexors and hips to be strengthened up and substantial change in the muscular appearance across your lower body.


How Many Squats A Day

Frequently Asked Questions About How Many Squats Should I Do A Day?

how many squats a day?

You should aim to perform 100 squats per day with 5 sets of 20 reps.

how many squats should i do a day

You should aim to build up to 100 squats per day, focusing on correct form and comfortable weight.

how many calories burned doing squats

You can assume that every squat will burn 0.4 calories.

how many calories are burned doing squats

20 squats can burn up to 20 calories.

how many calories does 100 squats burn

100 squats will burn 40 calories

how many squats to do

Depends on your experience but aim to perform no more then 100 squats per day

how many reps of squats should i do

Build up to sets of 20 reps and aim to do no more then 5 sets.

how many body weight squats

You should start with bodyweight squats to understand the movement and master it. Then work yourself up to sets of 50+ of bodyweight squats.

how many squats a day to see results

You can observe results from as little as 50 squats per day.

how many calories do you burn doing squats

You can assume every squat will burn 0.4 calories

How many squats should I do a day to tone thigh muscles?

To focus on your quads and thighs, focus on getting stronger with more reps. So working up to 5 sets of 20 will work wonders.

Can I do the Bulgarian split squat?

Yes, you can add these as you get familiar with the basic squat.

What should my rest intervals be if I squat regularly?

You should rest as much as your body needs between squat sets but usually 3 mins suffice

Will squats work my gluteus Maximus?

Absolutely they will! You can expect your glutes to forge a bigger butt and work those muscle fibres.

Will Squats work my abdominal muscles and core muscles?

Yes. Squats will work your entire midsection of the body and condition the muscles.

Will squats work my calf muscles and give me more muscular legs?

Yes, squats will work all the muscles in the lower body including your calf muscles.

Will performing goblet squats regularly with proper form have the same effect as basic squat?

Yes. The goblet squat position forces the same muscles to be used as the back squat position.

Can I squat with resistance bands?

You can do this but the movement will not be as effective. Squatting with resistance bands is generally used for rehab.

Should I always break parallel to the floor?

Yes, that is the recommended depth to go to as a minimum.

Can I squat holding dumbbells?

Yes, you can perform more squats starting from the standing position and work the entire body.

How Many Squats A Day

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