How many squats should you do a day?
2 sets of 8 to 12, or 3 for more benefit, twice a week or more. Daily isn’t needed. But the count matters less than how your last rep feels.
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How many squats should I do a day?
There’s no daily number. The NHS gives one dose for any strength move: 8 to 12 reps make 1 set. Do at least 2 sets, or 3 for more benefit.
So 16 to 36 squats a session covers your legs. The NHS asks adults to do strength work on at least 2 days a week, for every major muscle group.
- Below 16 squatsFewer than 2 sets of 8. Build up over weeks.
- 16 up to 36 squatsNHS: 2 to 3 sets of 8 to 12.
- Above 36 squatsMore than 3 sets of 12. For strength, add load.
That last rep is the real test. The NHS says to stop each set when it would be difficult to do another rep without help.
Think of reps like stairs. Twenty steps on a gentle slope are not twenty on a steep one. If you could have done 30 more squats, the set was a gentle slope.
Make it steeper: go slower or hold some weight.
Start with 2 sets of 8 this week, on 2 days.
Should I do squats every day?
You can, but you don’t need to. In a review of 10 studies, training a muscle twice a week grew more muscle than once. Whether 3 times beats 2 is still unknown.
| Source | How often | Who it was for |
|---|---|---|
| NHS | At least 2 days a week | Adults, including over-65s |
| ACSM (US) | 2 to 3 days a week | Beginners new to weights |
| Review of 10 studies | Twice a week grew more than once | Healthy adults |
| University of Bath trial | Twice a day for 28 days | 10 healthy adults around 70, in a pilot |
Sources: NHS; NHS: older adults; ACSM; Schoenfeld 2016; Perkin 2019
For strength, a review of 22 studies found more sessions seemed to help mainly by adding more total work. When the total was the same, how often made no clear difference. Most studies were in people new to weights.
So daily squats are one way to fit in more sets.
In the Bath trial, people did 1 minute each of sit-to-stands and 4 other moves. Their 1-minute sit-to-stand score rose 31%. It was a small pilot, and the authors say much of that gain likely came from practising the same move.
Pick the days you’ll keep up. Short on time? See exercise snacks.
How do I do a squat at home?
Start where you can do 8 good reps. The NHS has moves for every level, from a chair to a full squat.
Four steps from a chair to a full squat
- 1
Sit-to-stand
Sit on the edge of a chair. Stand up slowly using your legs, not arms, then sit. The NHS starts with 5.
- 2
Mini-squat
Hands on a chair back, feet hip-width apart. Bend your knees as far as is comfortable, keeping them facing forwards. Stand and squeeze your bottom.
- 3
Wall squat
Stand a foot from a wall, back against it. Slide down by slowly bending your knees, then come up.
- 4
Squat
Feet shoulder-width apart, toes slightly out. Lower as if to sit, knees bent no more than a right angle.
Sources: NHS: strength exercises; NHS: knee exercises for runners
The NHS says build up slowly and add reps over time. When 12 feels easy, move to the next step.
Keep your back straight and do not let your knees go past your toes. The NHS says you should not feel any pain. If you do, stop and get medical advice.
The NHS says these moves are not suitable if you already have a knee injury. If you’re not sure, check with a GP or other health professional first.
Squats work the front of your thigh and your bottom. For the back of your thigh, add a move from leg exercises at home.
A squat workout at home
Your home squat session
- Warm up first, for example by marching on the spot.
- Do 8 to 12 slow squats, until another rep would be difficult without help.
- Rest, then do a second set. Add a third set for more benefit.
- Once 12 reps feel easy, hold some weight, such as filled water bottles.
- Repeat on at least 2 days a week.
- Stop if you feel any pain or become unwell. Have a knee injury? Check with a GP first.
Sources: NHS: strength and flexibility; NHS: activity guidelines; NHS: Strength and Flex; NHS: strength exercises; ACSM
Why add weight, not reps? The American College of Sports Medicine (ACSM) adds 2 to 10% more load once you can do 1 or 2 reps more than planned.
It uses sets of more than 15 reps with light to moderate loads to train muscle endurance.
For adding load week by week, see progressive overload for beginners. For your bottom, see glute exercises at home. For the rest of your body, try the two-day strength routine.
Over 60? Test your legs in 30 seconds
Over 60? The US CDC uses a 30-second chair stand to test leg strength.
Sit on a chair with no arms, arms crossed over your chest. Count how many times you stand up fully in 30 seconds.
| Age | Men: below average | Women: below average |
|---|---|---|
| 60 to 64 | Fewer than 14 | Fewer than 12 |
| 65 to 69 | Fewer than 12 | Fewer than 11 |
| 70 to 74 | Fewer than 12 | Fewer than 10 |
| 75 to 79 | Fewer than 11 | Fewer than 10 |
| 80 to 84 | Fewer than 10 | Fewer than 9 |
| 85 to 89 | Fewer than 8 | Fewer than 8 |
| 90 to 94 | Fewer than 7 | Fewer than 4 |
Source: CDC STEADI
The CDC says a below average score indicates a risk for falls. If you need your arms to stand, the score is 0. Have someone stand next to you.
Below average? Start with sit-to-stands and mini-squats above, on at least 2 days a week. See also band exercises for older adults.
When to speak to a GP
Get help if:
- You haven’t exercised for some time, or you have medical conditions or concerns. The NHS says speak to your GP first.
- You have a health problem, an injury or any symptoms, feel unwell, are pregnant or recently gave birth, or had a recent heart attack or operation. The NHS says get advice from a GP or other health professional first.
- Knee pain doesn’t improve within a few weeks. See a GP.
- Your knee is very painful, you can’t move it or put weight on it, or it’s badly swollen or has changed shape. Get advice from NHS 111 now.
- Your knee locks, gives way or clicks painfully, or you have a very high temperature (or feel hot, cold or shivery) with redness or heat around it. Get advice from NHS 111 now.
Painless clicking is normal. In many areas, you may be able to get physio from NHS community services without a GP referral.