How Many Squats Should I Do A Day? The Perfect Squat Challenge

If you’re a fitness enthusiast, then you already know how important squats are in strengthening and tightening muscles. The muscles in your buttocks, hips, thighs, and calves are subjected to a functional form of exercise every time you do a squat. But you should the answers to two very important questions when it comes to squats.

The first one being how to do squats? And the second, how many squats should I do a day?

How Many Squats Should I Do A Day?

I am going to answer both of these questions in my article. So you know all about the correct squatting positions and also how many squats should you do a day.

How Many Squats Should You Do a Day

A number of squats you do a day varies from person to person. Now you will find multiple sources of information on the web that will give you all kinds of different answers. But the most important thing to remember is the kind of goal you want to achieve with your workout routine.

The amount of squats that you do per day largely depends on what level you think you are at and what exactly do you want to achieve.

So keeping this mind, you should figure out the goal of doing squats in the first place. To be more specific, ask questions like how many squats should I do a day to lose weight? Or to see results? Or to tone thighs? What is the goal that you want to achieve? You need to first decide that and then plan out your squat routine.

Different Styles of Squats and Their Benefits

As a fitness enthusiast and instructor myself, I would advise you to stick to the guidelines below if you want to learn how to do squats and boost your activity level.


Rookies are better off doing not more than 20 squats per day. This is a safe number which ensures that you don’t injure any muscles in the process. And it also slowly prepares the muscles in your buttocks, hips, thighs, and calves region to get started and move to the next level.


If your body is already accustomed to some level of fitness and training, then doing 50 squats a day should be both challenging and effective. It also helps in boosting your metabolism rate. And once completing 50 squats becomes a piece of cake for you, it’s time to move to the next level.


By high-level fitness freaks, I also mean those who want to achieve pronounced results in a shorter span of time. People like these perform as many as 100 squats every single day. And sometimes even more.

How many ever squats you decide to do, just remember that it’s not the number of squats that you do per day that matters. Instead, it’s the amount of exercises that you build your way up to.

How Anyone Can Begin Doing Bodyweight Squats & Why You Should Do Them

How to do Squats

The image below is the popular 30-day squat challenge that many fitness enthusiasts take to achieve their goals. Basically, it is the correct answer to the question “how many squats should I do a day to see results?”

how many squats should I do a day

Credit: www.med-health.net

Basic Squat

For a basic squat, the posture also needs to be basic. And that means standing with your feet not too wide apart with the hands by your side. All throughout the exercise, it is not essential for you to move your hands. So you can either keep them in the exact same position or bring them in front of your chest while bending.

Now it’s time to get into the basic squat posture by bending your knees. You know you’re doing it right if your thighs are parallel to the ground. To make this exercise even more challenging, stay in that bent position for a few seconds before slowly coming back up. (Health benefits of doing squats)

how many squats should I do a day

Credit: gethealthyu.com

Narrow Squat

For a narrow squat, your feet should be joined together with the hands right in front of your body. The best thing that you can do with your hands is used them to make a fist. Once this position has been established, bend your knees. Remember to not move your hands and keep the torso stable.

And again, you know you’re doing it right if your thighs are parallel to the ground. So if they’re not, then I would advise you to do that. It might take some time and effort but you must get that right.

Stay fixed in this position if you want to make your workout session more tough and effective. All throughout the exercise, it is crucial to rest all your body weight on your heels and not your toes.

how many squats should I do a day

Credit: www.popsugar.com

Back Kick Squat

For the back kick squat position, you have to get into the narrow squat position. Both feet should be joined together and hands should be forming a fist. You bend your knees so your thighs are parallel to the ground. Then instead of simply going back up, straighten out just one leg while placing the second leg in a back kick position.

how many squats should I do a day

Credit: www.prevention.com

Stay in that posture for a while if you want to achieve quicker and more efficient results. Then come back up again and repeat the same procedure for the other leg.

Side Leg Lift Squat

If you want to learn how to do squats that are more powerful than the others, then you should know the side leg lift squat. For this particular squat exercise, your feet and shoulders should be apart. As is the case with the squatting position, bend your knees so that your thighs are parallel to the floor.

Then once you come back up again, simply lift only the right leg sideways. It should feel like a gentle side kick and freeze in that position for a few seconds. Join your legs together again and do a basic squat. Then repeat the whole procedure again for the left leg.

So it’s squat, right leg side lifts, squat again, then left leg side lift, and repeat.

how many squats should I do a day

Credit: www.fitneass.com

Sumo Squat

This is the kind of squat in which your toes need to be facing away from each other. They should be facing sideways with your feet apart. Form a fist with your hands and keep them in front of your body.

Now get into the squatting position. The goal and struggle with the sumo squat are to be able to bend your knees enough to get your thighs parallel to the ground.

Stay in this sumo position for at least a couple of seconds if you want to tone your muscles quickly. Please make sure that your feet are apart with your toes pointing outwards. Put some pressure on that fist if you think it’s getting a tad too challenging. That usually helps in pulling through the workout. (The muscle toning myth)

how many squats should I do a day

Credit: sweat.com


So I hope that now you have the correct answer to your question, how many squats should I do a day? Just remember that knowing how to do squats, the different types of squats, and the 30-day squat challenge are all excellent for toning your muscles. But they can result in causing some serious injury if not carried out properly.

So please follow the instructions stated in the article thoroughly to avoid such a tragedy from taking place.

I hope you enjoyed this article on squats. They can be pretty fun and exciting to do once you learn how to do them, am I right? So are you going to start now?

And is there anything else that you might want to add? Please feel free to leave a comment below.


1. http://www.med-health.net/How-Many-Squats-A-Day-Should-I-Do.html

2. http://www.just-health.net/How-Many-Squats-A-Day-Should-I-Do.html

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