Bodyweight squats are the best if you want to train and build your legs and thighs. When doing a basic squat for better results you should do a number of reps you are comfortable with and which is recommended for your fitness level.
If you do bodyweight squat every day (it’s recommended to do squats for 3-5 days a week) then it’s better to do 3 sets and you can do 20-30 squats or variations of squats. But if you want to do more than 3 sets and want to do squats in large numbers then it’s recommended to take rest days in between your squat workouts.
Here’s the short answer for how many squats should I do a day for beginners, intermediate level and advanced level.
For beginners, it’s recommended to do 15-20 bodyweight squats per set and can do 2-3 sets of squats which total 30 – 60 squats per day. For the intermediate level an average of 30 squats per set and can do 3 sets of squats which total 90 squats per day. And for the advanced level exercisers, it’s recommended to do 40-60 bodyweight squats per set and can do 3-4 sets which total 120- 240 squats per day.
Read on if you would like to know a detailed explanation about how many bodyweight squats and sets are recommended as per your fitness level. How many squats to do as a woman? Different types of squats to do and a secret technique to make your workout much more effective for building muscular legs and thighs. Also, this post covers how to do squats for a bigger bum and lose thigh fat.
- How many squats should I do a day for beginners, intermediate and advanced level
- How many squats should a woman do a day?
- How many squats should I do a day to get a bigger bum
- How many squats should I do a day to lose weight?
- How many squats should I do a day to lose thigh fat and tone thigh
- How many squats should I do a day to build muscle?
- How many squats should I do a day to see results?
- Different types of squats to do in your squat workout & technique for building ultimate leg and thigh muscles
- Conclusion for how many squats a day
How many squats should I do a day for beginners, intermediate and advanced level
When you do squat correctly with proper form and technique it can help you build your lower body and tone your muscle groups. When it comes to training your lower body the best exercise you can do is squats.
To get the best results from doing squats it’s important that you do the number of squats as per your fitness level.
Below you will find out how many squats you should do a day at the beginner, intermediate and advanced levels.
How many squats should I do a day for beginners?
For beginners who are new to squatting, it’s important to do the number of squats as per your stamina and body strength. It’s important that you start slow and gradually build up your muscle strength and increase the number of squats you do per day.
As a beginner, you need to start with doing simple bodyweight squats and at this point, it’s better not to do more advanced squat variations like jump squats or one-leg squats.
You can do 2-3 sets of squats and in each set, you need to give your best to do 15-20 squats.
At this level, you can do squats for 3-4 days a week.
Everyone’s body acts differently when doing strength training. So to stay safe you need to listen to your body. If after a squat workout the next day if you feel your muscles are sore or you are not fully recovered yet from the previous workout then it’s best not to do any leg workout on that day.
If you want you can do other exercises that do not target leg muscles.
Overall, patience and working out consistently will help you build a better body with squats. You should build some basic body strength and stamina before you try to increase the difficulty level of your workout or want to do harder variations of bodyweight squats.
Related: 10 Minute morning workout routine with bodyweight exercises and dumbells.
How many squats a day for the intermediate level?
For those at the intermediate level of doing squats, it’s important that you modify your workout and slightly increase the difficulty level to build muscle and get better results from doing squats.
As you will be doing more squats a day than people who are beginners it’s recommended that you do squats for 3 days a week or it’s even better if you do squats every other day.
The recommended number of squats to do a day for the intermediate level is 30 per set and need to complete 3 sets. But if you can do more than 30 squats at the beginning of the workout then you should do the highest number of squats you can do.
As an intermediate-level exerciser, you should do simple bodyweight squats and you also need to do jump squats if you want to build muscle and tone your legs. Also, doing jump squats can help you to sculpt a bigger butt.
Related: How many jumping jacks should I do?
How many squats should I do a day for the advanced level?
The general rule you should follow when doing squats as an advanced-level exerciser is you need to do more than 100 squats a day.
It’s also important that from time to time you switch things up and perform other variations of bodyweight squats like – jump squats, sumo squats, pistol squats, goblet squats, single-leg squats etc.
If you are doing basic squats then you need to do 40-60 squats per set and it’s best to do 4 sets.
But for the difficult variations or the bodyweight squats you can do 20-25 squats.
For an advanced-level exerciser, the squat workout sessions will be much more intense so it’s recommended not to forget about rest days. You can do squats for 2-3 days a week.
Squats are an effective bodyweight exercise if done correctly can help you build ultimate muscular legs and tone your lower body. But it’s a good idea to do other lower body exercises like jumping jacks and lunges so that you workout different muscle groups in your body.
How many squats should a woman do a day?
Here you will read about how many sets and reps of squats you should do as a woman with different fitness levels.
For a female beginner, it’s recommended to do 15 squats per set. And can do 2-3 sets.
For the intermediate level 20-25 squats and can do three sets.
For the advanced level, 35-45 squats per set and in the first two set you should do bodyweight squats and in the last 2 sets, you should do jump squats for 15-20 reps.
Here’s a video tutorial on how to do jump squats.
How many squats should I do a day to get a bigger bum
Squats can be an effective exercise to do if you want to get a bigger bum.
To get the best results you need to do more than 30-40 squats per set and in a day you should do 100-150 squats if you want to sculpt a bigger bum.
Beginners can still get results doing 2-3 sets of squats and do 15-20 squats per set. But to get noticeable results they need to master squats, build up their body strength and stamina so that they reach the level where they could do more than 100 squats a day.
Along with simple bodyweight squats you need to do 1-2 sets of jump squats to increase the size of your bum.
At the end of this article, I will mention a technique that can give you impressive results so read on.
When you want to activate your lower body muscle groups it’s important that you make sure you are performing each squats the right way. Keep your back straight and lower yourself until your thighs are parallel to the ground before you push yourself to the starting position.
If you want faster results then it might be helpful if you add other bodyweight exercises like – lunges and hip thrusts into your workout routine. Along with the right exercises you need to focus on eating nutritious foods and staying hydrated throughout the day so that you can have the best muscle-building results.
How many squats should I do a day to lose weight?
The short answer to your question – how many squats should you do a day to lose weight – the answer is you need to do 80-100 bodyweight squats to burn fat.
But there are other things that are important if you want to get better weight loss results by doing bodyweight exercises like squats.
When it comes to losing weight you can follow a simple method and that is to burn more calories than you consume. That doesn’t mean you go to an extreme level and eat minimum amounts of food or stop eating. You need to have a balanced diet.
You should try to develop healthy eating habits like eating fruits and vegetables and eating adequate amounts of carbs but not eating lots of carbohydrates when losing weight. You can take 500-800 calories from carbohydrates during a time period of 24 hours. Also, you should increase the amount of protein you eat to gain muscle mass.
After improving your eating habits like eating healthy foods and stopping eating low-quality nutrients like fast food you need to focus on doing some exercises to lose body fat. In your weight loss workout routine, you can do squats and some other bodyweight exercises like pushups, jumping jacks, lunges, burpees etc.
Doing 2-3 sessions of cardio in a week can also help you burn fat, especially in my experience if you want to lose body fat fast then you should go for running in the morning. When I was training to lose body fat I was doing a mix of running and speed walking in the morning on an empty stomach for 2-3 km 4-5 days a week and I got some noticeable fat loss results within 30 days.
Squats can be an effective lower body workout when done the right way can help you to build muscle and burn calories.
Through exercise, you need to burn 300-500 calories a day and consume 2200-2400 calories for better weight loss results.
After you spent training like this for some weeks you will see improvement in your body strength and stamina. Then you need to gradually increase the intensity of your workout and add other new exercises into your workout routine.
You can also try to do 100-200 squats per day for 4 days a week and on other days do exercises that target your upper body muscle groups.
Losing weight depends on how you many days you workout per week, whether you are following a balanced diet, limiting yourself to not eating unhealthy or junk food and maintaining a healthy lifestyle. Checking all this and being consistent will help you to achieve your weight loss goals.
How many squats should I do a day to lose thigh fat and tone thigh
If you have read the above section then now you know what you should do to lower your body fat percentage.
To lose thigh fat and tone your thigh you need to lower your body fat percentage and have a healthy amount of body fat.
You should know that you can not specifically lose body fat from one area of your body. You need to lower your overall body fat.
For losing thigh fat and toning your thigh it’s also important that you become consistent with your workouts and workout for 4-5 days a week. Only doing this will help you to build your body stamina and muscle strength so that you can increase the number of squats you can do and do advanced variations of squats. This is vital if you want to build a muscular leg or want to tone your thigh.
You should aim to do close to 150 squats per day to tone your thigh and lose fat from around your thigh.
In those 150 squats, you should do 100 basic bodyweight squats and 50 jump squats.
Related: How many sit-ups should I do a day?
How many squats should I do a day to build muscle?
You should do more than 100 squats a day over 3-4 sets to build muscle.
But to get to this point you might need to do squats for some weeks to build your body strength so that you can do this many squats.
Here’s how you can do squats to build muscle:
- Do squats more often and also give your body adequate rest between two squat workout sessions so that your body can get time to recover itself for getting better muscle-building results.
- Increase the intensity of your squat. Consider doing jump squats and other difficult squat variations like single-leg squats to build muscle.
- For even better muscle-building results consider doing squats with dumbells or resistance bands.
- Improve your diet and optimise it for better muscle-building results. You can consume healthy proteins and fruits that help in the muscle-building process.
Squats are one of the best exercises to build muscle and strength in the lower body. You should try to do 30-40 reps of squats per set and do 3-4 sets to optimise for muscle building.
Additionally, include variations of squats like front squats, back squats, goblet squats, split squats and jump squats to target different muscle groups in the lower body and to build muscle doing squats.
How many squats should I do a day to see results?
The amount of squats you should do a day to see results depends on your fitness level. You can see results doing squats if you do the number of squats that is challenging for your fitness level.
You need to increase the number of squats as you progress with your workout.
When you are doing 15-20 squats per set it will help you to improve your fitness but you need to get to that point where you could do 30-40 squats per set.
If you want a short and simple answer then you should do more than 100 squats per day to see results.
Related: Is being able to do a 2-minute plank impressive?
Different types of squats to do in your squat workout & technique for building ultimate leg and thigh muscles
Basic bodyweight squats are a good fit for beginners and who just started doing squats and want to improve their fitness.
You should do squats 3-4 times per week and try to do as many squats as you can in your first two sets. In your last sets, you can do the number of squats you can comfortably do and then try to do 5 more squats to make your workout challenging.
After you reach that level where you can do more than 40 squats per set you are ready to master squats and try advanced squat types to improve your fitness dramatically. From this point, if you train like this then within a short period you can see a noticeable improvement in your muscle tone and muscle mass.
Here are two squat variations you should do along with normal bodyweight squats to build ultimate leg and thigh muscles.
Different types of squats to do:
- Jump squats: adding jump squats into your workout routine can help you add some explosive workout movements and can increase the intensity of your workout. Doing 1-2 sets of jump squats will help you to get better toning and muscle-building results.
- Single-leg squats: After doing squats for some months you can do single-leg squats to increase the intensity of your squat workout. Single-leg squats are challenging and effective in training your lower body because when you do single-leg squats all of your body weight are applied to your single leg. Thus you will push more weight per leg. You should not forget to do an equal number of single-leg squats when you are alternating your legs.
Squat technique for advanced exercisers
For building ultimate leg and thigh muscles there are two simple but effective squat training methods that you can follow.
The first technique is simple – you just need to do squats at a slower pace and take 4-5 seconds to complete one rep of squat. By following this training method you can do 6-8 squats and do two sets. Doing squats like this makes it challenging and engages your muscle groups and helps you build your muscle strength.
The second technique is similar to the first technique but much more effective to build muscle volume.
To follow this squat technique you need to do squats at the normal pace but when you are lowering your body you need to pause in between. You can pause at 2 different positions when doing squats and stay in that position for 3 seconds.
The first pause is when you have lowered your body by roughly 30 per cent and the second pause will be when you are lowered your body by roughly 85 per cent. But with this technique when you are going up from the sitting position you will move normally and there will be no pause when going up.
Pause at 30%
Pause at 85%
Additionally for the last 3-4 reps when you are just about to stand up from your squat position you can go halfway up and then again come down 2-3 times to make your squat move more challenging.
When you follow this technique and also do 2 sets of jump squats you can add more volume to your legs and thigh.
Conclusion for how many squats a day
How many squats you should do a day depends on your fitness level. For beginners 15-20 squats per set, for the intermediate level 30 squats per set and for the advanced level 40-60 squats per set.
When it comes to getting the best results from doing squats you need to improve your fitness level so that you can do 100 squats or more per day.
But can you do squats every day?
You can do squats every day if you are doing less than 50-60 squats a day but if you are doing a high number of squats like more than 100 then you need rest days.
It’s better to do squats for 3-5 days in general for most people.
Also when you progress with doing squats you need to do jump squats and single-leg squats if you want to build the ultimate legs and thighs.
Are 100 squats a day good enough?
Yes, doing 100 squats a day is a good fitness goal to strive for. Doing this many squats will help you build your lower body and burn your unused calories which can help you to maintain a healthy body weight. When doing 100 squats a day it’s recommended that you do squats 3-4 days a week.
Are 3 sets of 10 squats enough?
3 sets of 10 squats are only enough for beginners who just started doing squats. Even for beginners who are doing squats for 3-4 weeks, it’s recommended that they try their best to do 15-20 bodyweight squats per set.
Is 50 squats a day good?
A total of 50 squats a day is good for beginners and if you are doing squats every day as a part of your daily workout routine along with many other exercises. But if you are only doing squats to train your legs then you should try to do 100 bodyweight squats.
Can I do 500 squats daily?
500 squats a day is a high number of squats and you should not do 500 squats daily to avoid overtraining and to prevent workout injuries. You can do 500 squats 3-4 days a week.
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