The number of squats to do per day depends on your fitness level and goals:
- Beginners: Start with about 2-3 sets of 10-15 squats every other day. This helps you build proper form and strength safely.
- Intermediate: Aim for 4-6 sets of 6-12 squats daily or 3-4 sets of 15-20 squats daily for better fitness and muscle tone.
- Advanced: Men might do 100-250 squats divided into multiple sets per day, women 75-150, adjusting for endurance and adding weights or resistance for intensity.
For general health and mobility, 2-3 sets of 10-15 bodyweight squats a few times per week are effective. If the goal is muscle building (hypertrophy), focus more on squatting with weights 2-3 times a week with 3 sets of 6-12 reps rather than squatting every day. Avoid overtraining by allowing rest days, especially when doing heavy or loaded squats. Squats also benefit core, knees, ankles, and balance. So, a manageable starting point is 30-40 squats a day or 3 sets of 10-15 reps 2-3 times per week, adjusting as strength and endurance improve.
