How Many Squats Per Day Should You Really Do?

Want to know how many squats you should do every day? You’re not alone. Millions of people start squatting because it’s simple, requires no equipment, and promises stronger legs, a tighter butt, and better overall movement. But doing 50 squats a day isn’t the same as doing 500. And doing them wrong? That’s worse than not doing them at all.

What Happens When You Do Squats Every Day?

Doing squats daily isn’t magic. It’s mechanics. Your body adapts to stress. If you do 20 bodyweight squats every morning, you’ll notice your quads and glutes getting firmer in about 2-3 weeks. Your balance improves. Walking up stairs feels easier. Your lower back stops aching after sitting too long.

But here’s the catch: your muscles need recovery. If you blast 1,000 squats a day without rest, you’ll likely end up with sore knees, tight hip flexors, or even lower back strain. Muscles grow when they recover - not when you’re grinding through another set.

Studies from the Journal of Strength and Conditioning Research show that people who did 3 sets of 15-20 squats, 3-4 times a week, saw measurable gains in leg strength and muscle thickness after 8 weeks. Those who did squats every single day without rest saw no extra benefit - and more injuries.

How Many Squats Should You Do Based on Your Goal?

Your squat count should match your goal. Not your Instagram influencer’s routine.

• For beginners: Start with 3 sets of 10-15 bodyweight squats, 3 days a week. Focus on form. Keep your chest up, knees tracking over your toes, and hips back like you’re sitting into a chair. If you can’t do 10 clean squats, don’t rush to 50.
• To build endurance: Try 3-4 sets of 20-30 squats, 4-5 days a week. Add a light dumbbell or a backpack with books if you’re not sore the next day. This builds stamina, not muscle size.
• To build muscle: Do 4 sets of 8-12 weighted squats (barbell or dumbbells), 2-3 times a week. Rest at least 48 hours between sessions. Muscle growth happens during rest, not during the squat.
• To lose weight: Combine squats with cardio. Do 50-100 bodyweight squats spread across 2-3 sessions daily, but only if you’re already active. Don’t expect squats alone to melt fat. You need a calorie deficit.

One guy in Melbourne, 42, started with 20 squats a day after knee pain from sitting at his desk. After 6 weeks, he was doing 100 split into three sets. His back pain vanished. He didn’t get huge legs - but he could play with his kids without wincing.

Why More Isn’t Always Better

Some people think doing 500 squats a day will turn them into a human rocket. It won’t. It’ll turn your knees into a complaint department.

High-volume squatting - 300+ reps daily - often leads to:

• Tendinitis in the knees or patellar tendon
• Lower back compression from poor form under fatigue
• Overuse of hip flexors, causing tightness and pelvic tilt
• Diminishing returns - your body stops adapting because it’s constantly in repair mode

There’s no study that shows 500 squats a day leads to better results than 100 done with control. In fact, a 2023 analysis of 12,000 fitness trackers found that people who did 100-150 squats daily with rest days improved strength and mobility faster than those who did 300+ daily.

Squats are a tool. Not a punishment.

Form Over Quantity

One perfect squat is worth ten sloppy ones. Bad form turns a strength builder into an injury risk.

Here’s how to squat right:

1. Stand with feet shoulder-width apart, toes slightly turned out.
2. Engage your core - like you’re about to be punched in the stomach.
3. Push your hips back first, then bend your knees. Don’t let your knees shoot forward past your toes.
4. Go down until your thighs are parallel to the floor - or just below if your mobility allows.
5. Drive through your heels to stand up, squeezing your glutes at the top.

If you feel your lower back rounding, your knees caving in, or your heels lifting - stop. Do fewer reps. Focus on control. Use a mirror or record yourself.

People who fix their form before increasing reps see 3x faster progress than those who just chase numbers.

When to Add Weight

Once you can do 3 sets of 20 bodyweight squats with perfect form, it’s time to think about adding load. Not because you want to impress people. Because your body’s ready.

Start with:

• Dumbbells held at your sides (goblet style)
• A kettlebell in front of your chest
• A barbell on your upper back (if you have access to a gym and know how to rack it safely)

Don’t jump straight to heavy barbells. Start with a weight that lets you do 8-12 reps with good form. Add 2-5% more weight every 1-2 weeks. That’s how strength builds - slowly, steadily, safely.

One woman in Carlton, 58, started with a 5kg dumbbell squat. After 6 months, she was doing 20kg squats. She didn’t lift heavy. She lifted smart. Now she hikes with her grandchildren without needing a rest.

What to Do on Rest Days

Rest days aren’t lazy days. They’re recovery days. Your muscles rebuild when you’re not moving.

On days you skip squats:

• Walk 30 minutes
• Do light stretching or yoga
• Roll out your quads and glutes with a foam roller
• Hydrate and sleep well

One study from the University of Queensland found that people who did light movement on rest days recovered 40% faster than those who sat still.

Don’t fear rest. Embrace it. That’s where the real gains happen.

Realistic Daily Squat Targets

Here’s what actually works for most people, based on real-world results:

Don’t feel pressured to hit the top number. Most people see great results at the beginner or intermediate level. The goal isn’t to out-squat everyone. It’s to move better, feel stronger, and stay injury-free.

Signs You’re Doing Too Many Squats

Listen to your body. It talks. You just have to pay attention.

• Your knees or hips ache during or after squats
• You’re constantly tired, even after sleeping
• Your form breaks down after the first 10 reps
• You skip workouts because you’re too sore
• You feel more stressed than energized after training

If you answer yes to two or more of these, cut back. Do fewer squats. Rest more. Come back stronger.

What to Do Next

Start small. Pick a number that feels doable - even 10 squats a day is a win if you stick with it.

Track your progress for 2 weeks. Not by how many you do, but by how you feel. Can you climb stairs easier? Do you stand up from a chair without using your hands? Are you sleeping better?

Then, after two weeks, add 5-10 more squats per session - only if you feel recovered and pain-free.

Consistency beats intensity every time. One person doing 30 squats a day, 6 days a week, for 6 months will outperform someone who does 500 squats once and quits because their knees give out.

Squats aren’t about how many you can cram in. They’re about how well you move for the rest of your life.