Should You Squat Everyday?

Lexi Lutz
Reading Time: 6 minutes
squat everyday
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Many of us know about well-known challenges like doing “100 squats every day for a month” or the trend of incorporating “daily squats for the purpose of losing weight”.

But is it really beneficial to squat every single day? Or would it negatively affect our overall progress?

In this article, I’ll explore the idea of squatting everyday and its potential benefits. I’ll dive into the advantages of adding squats to your regular workout routine, including how they can enhance strength and aid in weight loss. 

I’ll also examine various squatting workout routines and their effectiveness in achieving your fitness goals.

So, let’s settle the debate and find out if squatting everyday is worth incorporating into your workout routine.

Should You Squat Everyday?

There’s a ton of science to back up the benefits of squatting. By varying your squatting technique, you can target specific muscle groups and achieve different fitness goals. Here are some squat variations that you can try in your squatting routine to improve your strength:

Squat VariationMuscle Group Targeted
Sumo SquatInner thighs, quads, glutes
Single-Leg SquatGlutes, quads, hamstrings
Box SquatGlutes, hamstrings, quads

In addition to building strength, squatting can also be an effective way to lose weight. Squats require a lot of energy to perform, which means that they can help burn calories and boost metabolism. Here are some squatting tips for weight loss:

  • Incorporate squats into your regular workout routine
  • Increase the number of squats you do gradually
  • Incorporate high-intensity interval training (HIIT) into your workouts
  • Eat a well-balanced diet to support your weight loss goals

It’s important to know how to squat properly to avoid injury and get the most out of your workout. Here are some tips for proper squatting technique:

  1. Stand with your feet shoulder-width apart
  2. Keep your back straight and core engaged
  3. Lower your body as if you are sitting into a chair
  4. Keep your knees in line with your toes
  5. Push through your heels to stand back up
  6. Avoid arching your back or letting your knees collapse inward

The biggest issue you might run into with daily squatting is the lack of recovery time.

It is essential that your muscles get the chance to recover after a workout, especially one like the squat that uses big muscles like the quads and glutes. If your body doesn’t have enough rest and recovery time in between squat sessions, your efforts could be wasted. 

Incorporate squats into your workout routine any way that works for your body, but always remember that it is better to give your muscles that precious resting period so you can actually see the fruits of your labor!

Squatting technique


After exploring the idea of squatting everyday and its potential benefits, it’s clear that incorporating squats into your workout routine can have positive impacts on your fitness goals. 

But, it’s so important to note that there may be drawbacks to squatting everyday, such as the risk of overtraining or injury.

When you’re deciding to do any kind of exercise everyday, it’s essential to take into account your individual fitness level and goals. If you’re looking to improve strength and build muscle, squatting can be an effective exercise to incorporate. Additionally, if weight loss is your goal, incorporating squats can increase calorie burn and boost metabolism.

It’s also important to remember that squatting alone is not a complete workout routine. It’s crucial to incorporate other exercises that target different muscle groups to ensure a well-rounded fitness routine.

I recommend consulting with a personal trainer or fitness professional to develop a customized workout routine that works for your unique needs and goals.


Should I squat everyday?

Squats help to build strength, increase muscle mass, and improve overall mobility. However, it is crucial to listen to your body and avoid overtraining, as this can lead to injuries. It is recommended to start with three to four squatting sessions per week and gradually increase the frequency as your body adapts.

What are the benefits of squatting?

Squatting has several benefits, including strengthening the lower body muscles, such as the quadriceps, glutes, and hamstrings. It also engages the core muscles and improves stability. Squats can help increase overall muscle mass, improve bone density, and contribute to better functional movement patterns in daily life.

Can squatting help with weight loss?

Squatting can aid in weight loss by increasing calorie burn and boosting metabolism. It is a compound exercise that engages multiple muscle groups, leading to a higher energy expenditure during and after the workout. Additionally, by building lean muscle mass, squatting helps to increase basal metabolic rate, allowing you to burn more calories even at rest.

What variations of squats can I incorporate into my routine?

There are various squat variations you can include in your routine to target different muscle groups and add variety. Some popular variations include goblet squats, sumo squats, Bulgarian split squats, and jump squats. Experimenting with different variations can help prevent plateauing and keep your workouts challenging and interesting.

What is the proper technique for squatting?

To squat properly, start by standing with your feet shoulder-width apart and your toes slightly pointed outward. Lower your body by bending at the hips and knees, as if sitting back onto an imaginary chair. Keep your chest upright, back straight, and heels flat on the ground. Aim to squat until your thighs are parallel to the floor and then return to the starting position. It’s important to maintain proper form to prevent injuries and maximize the benefits of the exercise.

Do you have any tips for squatting?

Yes, here are some tips for a successful squatting routine. Firstly, warm up properly before squatting to prepare your muscles and joints. Secondly, start with bodyweight squats or light weights if you’re a beginner to perfect your form. Thirdly, progressively increase the weight and intensity as you get stronger and more comfortable with the exercise. Lastly, listen to your body and give yourself proper rest and recovery days to prevent overtraining and allow your muscles to repair and grow.




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