How Many Squats Should I Do A Day To Lose Weight Quickly?

Squats are the best exercise to lift your glutes, tone legs, and sculpt a dream lower body. The experts have it clear, and the famous ones with more splendid bodies make it clear on their social networks. But is it enough to include one set of these in an exercise routine? Knowing how many squats should i do to lose weight is the question that most women ask. And yes, there is a number that seems ideal, but with some nuances that you must take into account to achieve your goals.

how many squats a day to lose weight
Squats to lose weight


Before you ask how many squats should i to do lose weight, consider how to do squats correctly. The technique is key to achieving results and also to minimize the risk of injury during your performance. So the first step is learning how to do squats correctly. The physical demand of the performance is as important as how many squats a day do to lose weight. And there are different types of squats in addition to the classic squat. These enhance the effects of each exercise performed. For example, when doing kettlebell squats or wall-supported squats. If you have little training time and a state of shape that allows you to do an intense exercise, combine classic squats with other types of squats.


how many squats should i do to lose weight
How many squats should i do to lose weight
  • Maybe you don’t expect to read about the need for rest when you’re concerned about how long it takes to squat and how many squats a day you need to do to achieve your goals. And in fitness to achieve good results that last over time, attending to rest is as important as training hard.
  • The muscle needs rest to recover after a demanding workout. Crushing yourself without leaving room for rest does not make it more effective, quite the opposite. During the training phase, the muscle is encouraged to grow, and during rest, it grows. Therefore, the idea is to alternate a training day with a rest day. Besides, this way you face the next workday better and the performance is better.
  • So in addition to taking into account how many squats a day to perform, you should know that it is not advisable to do squats daily. On alternate days, the idea is to do a gentler exercise for the muscle. It is key to improving the elevation, toning and figure of the legs and hips.

30-DAY SQUAT CHALLENGE – A possible number with adequate progression

How Many Squats a day to lose weight

But let’s put a number on the question if that’s what you are concerned about. When the experts are asked how many squats to do to achieve visible results, the number listed is 50 first. Although 100 is the magic number that signals the ideal squat workout.

Don’t panic if you haven’t led a very active life so far. Or if the squats resist you. It’s not about getting going today and just doing 100 squats a day. Progression is the crucial thing. And this will be more or less fast depending on your current condition and your ability to squat well-executed without fainting.


Start by doing sets of 10 or 15 squats each day for the first week, to expand this number day by day in one or two more squats. To avoid losing motivation, set a goal of 50 squats each day. When you reach that number of executions in a workout, you can redefine your goals to achieve the desired 100 squats per day.


Before asking how many squats a day should I do, consider how many squats you are capable of doing in a row. That will be your starting point to continue training and increasing the number of squats performed in each session. The ideal is to increase by 10 per week. Your goal should be to achieve 100 squats a day 3 or 4 days a week alternating training day with a rest day.


how many squats should i do a day to get a bigger but
How many squats should i do a day to get a bigger but

Another question that is frequently raised to how many squats a day to do is how long the effects of squats are seen. This is something impossible to say correctly as it depends on many questions. To begin with, the state of form with which you start. Then what are your goals since the ideal body is something subjective, and each person sets different goals?

Furthermore, not all organisms respond the same to the same training. Issues such as metabolism or hormone production are different in each case. To achieve a scandal defeat, each person will need additional time to reach their objectives. What is evident is that being consistent with exercise and combining it with good lifestyle habits is essential to achieve those desired results.

ALTERNATE DIFFERNET TYPES OF SQUATS to optimize your training time

As you have already seen in the first point, the difficulty of the squats is almost as significant as the number of these for their effectiveness. Suppose you consider how many squats a day to do because you are looking for quick results and you exercise regularly. In that case, you can optimize your training by substituting a series of classic squats for other types of squats. If your state of form still does not allow it, first progress until you reach 100 squats a day and then substitute sets of 10 classic squats for more demanding ones. Some examples of how to optimize your squat training:

  • Incorporate weight with a kettlebell squats or kettlebell lifts. Value can also progressively increase.
  • Do isometric squats (leaning against the wall).
  • Do side step squats with rubber bands on your legs.
  • Bodyweight squat.
  • Do yogi squats to work on your flexibility in passing.
  • Do Bulgarian dumbbell squats.
  • Perform Goblet squats, also called deep kettlebell squats.
  • Do jump squats.
  • Suspension squats with TRX.
  • You can also squat in a HIIT or interval training routine for more effective work.

GOOD HABITS THAT HELP YOU SPEED UP the effectiveness of your squat training.

how many squats should i do a day to lose weight
How many squats should i do a day to lose weight

As important as being clear about how many simple tasks a day to do and following the proper technique is to adopt habits that allow you to improve the effectiveness of this training.

  • Warm-up before and after each squat workout.
  • Hydrate appropriately during and after training.
  • Follow a diet rich in quality protein and “good” carbohydrates to improve the response of your muscles.
  • Do aerobic exercises on rest days from your squat routine.
  • Get a good night’s sleep to improve your body’s metabolic and hormonal response.

You see, the quick answer to how many squats a day to do for visible results is 100 squats a day and take 30-day challenge. But do not stay alone with that figure. Consider how to make your work more effective and healthier with rest, optimized training, and good lifestyle habits.

Also read:- This At-home exercise will strength your body and mind


  1. sharegiants 10/10/2020
  2. Akshat Joel 05/11/2020

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