How Many Squats Should I Do Per Day?

How many squats should I do per day feature image

Do you want to tone your butt and thighs? Would you like to improve your overall fitness level with exercise that can be performed everywhere? If you answered “YES” to both questions, the answer you’re looking for couldn’t be easier – you just have to do squats. This exercise is easy to perform, offers numerous benefits for your physique and overall health. You can perform it at work, home, gym, park, wherever you want.

One of the most common questions about squatting is “how many squats should I do per day” but most answers found online aren’t very reliable. To give you the answer you’re looking for, I decided to write a special article about amazing benefits of squats and a number of reps you should do on daily basis.

How many squats a day?

Your online search for the ideal amount of squats to perform during the day would yield different results. Most experts recommend doing a set of 10 to 15 or 20 squats a day two to three times a week. What all fitness experts can agree on are the fact that the number of squats depends on the result you want to accomplish and your activity level. Fitness Authority recommends the following:

  • 20 squats per day – perfect for rookies. Ideally, you should never start with this exercise performing more than 20. When you find it easy to do 20 squats, you can increase the amount
  • 50 squats per day – perfect for people who want to boost metabolism
  • 100 squats per day – perfect for people who want more pronounced results and a drastic lifestyle change. It’s not squat amount you should start with, rather the number of exercises you build your way up to
How Many Squats Should I Do Per Day 1

Why do squats?

Squats are often misunderstood and overlooked, but they offer numerous benefits. According to Dr. Mercola, these are the reasons that make squats such a fantastic exercise:

  • Prevents injuries – squats improve your flexibility, strengthen stabilizer muscles, connective tissues, and ligaments thus reducing the risk of getting injured
  • Waste removal – doing squats helps in removal of waste and it enables your tissues to get nutrients they need to function properly. Plus, squats improve your digestion which is essential for weight loss and weight management
  • Builds muscle – squats don’t only help you have the stronger butt and shapely thighs. They also create an anabolic environment which promotes the building of your muscles in entire body
  • Improves mobility and balance – as you’re getting older, your joints become less flexible and your mobility suffers. Squats strengthen your legs, muscles, and core while improving communication between muscle groups that prevent falls and brain. All of these factors are important for balance and mobility
  • Better athletic performance – according to a study published in the British Journal of Sports Medicine, there is a strong correlation between sprint performance and jumping height and maximal strength in half squats. Yes, squats helped athletes who participated in the research to jump higher and run faster. They can help you do the same and have more endurance in day-to-day life

Mistakes to avoid

To get everything that squats have to offer, you have to know how to perform them properly. Luckily, there are many tutorials you can watch on YouTube and learn the basics e.g. the video you can see here:

There are many mistakes that we repeatedly make without realizing it, but they have a big impact on our performance and results we would like to accomplish. To prevent that from happening here is what you should avoid:

  • You squat on daily basis – if you think the more I squat, the better”, you’re wrong. In fact, squatting every day can do more harm than good. Ideally, you should perform three sets of squats for 2 to 3 days in a week and make sure they’re not consecutive days. You need to take some rest between squatting days to allow muscles and tissues to repair
  • You’re not performing them properly – you can work your way up to 100 squats a day, but if you don’t perform them correctly, you won’t get desired results. Make sure you’re standing straight, feet hip-width apart, and knees during squat shouldn’t pass your toes (as seen on the video above). There are many types of squats e.g. pistol squats, but when you’re just starting with the exercise you should stick to basics
  • Your diet lacks protein – your athletic performance depends on the food you eat. To do your best, instead of three big meals you should have six smaller ones, eat a lot of protein, and ditch food that has no nutritional value
  • You don’t add weight– basic squats are excellent for beginners, but as you’re getting used to them and your fitness level improves, you should spice things up by adding weight.

While our list provide you a glimpse on mistakes to avoid when performing squat, it is better to dive in deeper you're really serious in squats. Take a look at this in-depth guide on 3 ways your squat can go wrong from 

How Many Squats Should I Do Per Day 2

Tips for better squats

  • Keep track of your progress
  • Wear knee sleeves to avoid injuries
  • Avoid rounding your neck and looking down
  • Make sure chest is out and shoulders are back
  • Breathe properly
  • Warm up before you start


Squats are highly beneficial for your physique and overall health, but they’re largely misunderstood. To reap all benefits that squats offer, you should do three reps of 10-15 squats and perform this exercise two to three non-consecutive days a week. How many squats do you perform a day? Do you make any of four major mistakes listed above? Leave your thoughts and questions in the comment section below.

Click Here to Leave a Comment Below

Leave a Comment: