The number of squats you should do per day varies depending on your fitness level and goals.
Squat Recommendations Based on Fitness Level
Here's a breakdown based on the reference provided:
- Beginner: Start with 2–3 sets of 15 reps every other day. This allows your muscles time to recover.
- Intermediate: As you get stronger, increase to 3 sets of 20 reps every other day.
- Advanced (Fitness Challenge): You can aim for 100 squats every day for 30 days.
Example Squat Routine for Beginners
| Day | Sets | Reps | Rest |
|---|---|---|---|
| Monday | 2 | 15 | 60 seconds |
| Tuesday | Rest | Rest | Rest |
| Wednesday | 2 | 15 | 60 seconds |
| Thursday | Rest | Rest | Rest |
| Friday | 2 | 15 | 60 seconds |
| Saturday/Sunday | Rest | Rest | Rest |
Important Considerations
- Proper Form: Always prioritize proper form over the number of squats. Poor form can lead to injuries.
- Listen to Your Body: If you experience pain, stop and rest. Don't push yourself too hard, especially when starting.
- Progression: Gradually increase the number of sets and reps as you get stronger.
- Variety: Incorporate different squat variations (e.g., bodyweight squats, goblet squats, sumo squats) to target different muscle groups.
