Squats are the ultimate exercises as they target your quads, hamstrings, glutes, and even your core. Also, they improve balance and mobility. It’s no wonder fitness enthusiasts swear by them. If you’re new to squats, don’t stress about hitting a specific number right away. Prioritize getting your form right.
A solid starting point is aiming for 3 sets of 12-15 reps of basic squats, practicing a few days a week.
Adding squats into your daily routine can be a game-changer, particularly if you have a desk job. Some professionals recommend performing 10 squats every 45 minutes at work, which would equal about 100 squats per day. This is not only strengthening but also assists in balancing blood sugar levels and keeping your mind sharp.

How many squats men and women should do in a day

Here’s a general guideline for men and women (please check with a fitness trainer first)

Beginners:

Men and women: 3 sets of 12–15 reps (total 36–45 squats); focus on proper form before increasing reps or adding weights.

Intermediate:

Men and women: 3–4 sets of 15–25 reps (total 45–100 squats); you can start incorporating variations like sumo squats or goblet squats.

Advanced

:
Men: 100–250 squats per day (divided into multiple sets)
Women: 75–150 squats per day (adjust based on endurance)
Add weights or resistance bands to increase intensity, focus on proper form and allow rest days for recovery.
It’s easy to pursue high numbers, but quality matters over quantity. Prioritizing proper form will ensure you’re actually working the target muscles and minimizing injury risk. Once you feel comfortable, you can branch out into variations of the squat such as goblet squats or split squats to keep things fresh and challenge your muscles in different ways.
There is no magic number of squats you need to do every day. It depends on your level of fitness, goals, and availability. Begin with achievable sets, prioritize form, and build up intensity. Keep in mind, it’s about creating a routine that suits you and keeps you progressing toward your fitness objectives.

Why are squats effective?

As per a study published in 2024, squats are an effective exercise for training the iliocostalis, multifidus and internal oblique muscles, while localized exercises are more suitable for strengthening the external oblique and rectus abdominis muscles. The Brazilian scientists found that squats strengthen core muscles better than crunches, engaging the obliques, multifidus (key for back protection), and stabilizing muscles in the legs and knees. Plus, they even boost brain function!

How to do a squat properly

Stand with feet shoulder-width apart, arms by your sides. Squat down as far as is comfortable, as if sitting into a chair, raising arms in front of you for balance. Push through the heels to straighten legs and return to the start position. Get used to the movement before adding weights, personal trainer Dalton Wong told The Sunday Times recently. Stressing on muscle health, the fitness expert said “But if we neglect muscle health when losing weight, particularly as we get older, the effects can be catastrophic.” He recommends “a strategic combination of muscle-enhancing resistance training, fat-blasting aerobic activity and the right kind of food to support a strong body that can prove transformational.”