Squats are one of the best exercises for building strength, muscle, endurance, and overall fitness. But the real question is:
The ideal number depends on your specific goal — strength, muscle growth, fat loss, endurance, or general fitness.
This guide gives you clear numbers, simple instructions, and easy progressions so anyone can follow it.
- Strength: 3–6 reps × 4–6 sets
- Muscle Growth: 8–12 reps × 3–5 sets
- Fat Loss & Toning: 12–20 reps × 3–4 sets
- Endurance: 20–40 reps × 2–3 sets
- General Fitness: 10–15 reps × 2–3 sets
Beginners: Start with 2–3 sets of 10–12 reps.
1. How Many Squats for Strength
If you want stronger legs and the ability to lift heavier weights:
- Reps: 3–6
- Sets: 4–6
- Rest: 2–3 minutes
- Load: Heavy
- Frequency: 2–3 times per week
Why it works: Heavy squats with low reps build maximum strength and improve neuromuscular power.
2. How Many Squats for Muscle Growth (Hypertrophy)
To build bigger quads, glutes, and hamstrings:
- Reps: 8–12
- Sets: 3–5
- Rest: 60–90 seconds
- Load: Moderate to heavy
- Frequency: 2 times per week
Why it works: This range creates enough tension and fatigue to stimulate muscle growth.
3. How Many Squats for Fat Loss & Toning
If your goal is to burn calories and tone your legs:
- Reps: 12–20
- Sets: 3–4
- Rest: 45–60 seconds
- Load: Light–moderate
- Frequency: 3–4 times per week
Why it works: Higher reps raise your heart rate and increase calorie burn.
4. How Many Squats for Endurance
Perfect for athletes, runners, or anyone wanting long-lasting leg stamina:
- Reps: 20–40
- Sets: 2–3
- Rest: 30–45 seconds
- Load: Bodyweight or light
- Frequency: 3–5 times per week
Why it works: High repetition squats build muscular endurance and resistance to fatigue.
5. How Many Squats Should Beginners Do?
If you’re new to squats, start simple:
Weeks 1–2
- 2–3 sets × 10–12 squats
Weeks 3–4
- 3 sets × 15 squats
After 4 Weeks
- Add light weight
- Train 2–3 days per week
Beginner Tip: Focus on depth, control, and proper form — not speed.
6. How Many Squats Should You Do Per Day?
Daily squats can help build consistency, but they are best for endurance—not strength.
Daily Squat Recommendations
- Beginners: 20–30 per day
- Intermediate: 50–75 per day
- Advanced: 100+ per day
Daily squats = good for stamina and calorie burn.
Not ideal for strength or muscle growth because your legs need recovery.
7. Weekly Squat Volume (Most Important for Progress)
Use this as your long-term guide:
| Goal | Weekly Total Reps | Best Frequency |
| Strength | 24–36 heavy reps | 2–3× per week |
| Muscle Growth | 60–120 reps | 2× per week |
| Fat Loss | 80–150 reps | 3–4× per week |
| Endurance | 100–200 reps | 3–5× per week |
| General Fitness | 40–60 reps | 2–3× per week |
This helps prevent overtraining and ensures progress.
8. When Should You Increase Your Squat Volume?
Increase reps, sets, or weight when:
- The last reps feel easy
- You recover quickly
- Your form stays clean
- You no longer feel challenged
Ways to Progress
- Add 2–4 more reps
- Add 1 extra set
- Increase weight by 2.5–5 kg
- Slow down the tempo for more tension
9. Signs You’re Doing the Right Amount
✔ Muscles feel worked
✔ Last 2 reps are challenging
✔ No joint pain
✔ You improve week by week
✔ Form stays solid from start to finish
FAQs
1. How many squats should I do as a beginner?
Beginners should start with 2–3 sets of 10–12 squats, 2–3 days per week. Focus on proper form before increasing reps or weight.
2. How many squats should I do per day?
Daily squats are good for stamina and consistency:
- Beginners: 20–30
- Intermediate: 50–75
- Advanced: 100+
Daily squats are not ideal for building strength or muscle because your legs need recovery.
3. How many squats build muscle?
For muscle growth, do 8–12 reps × 3–5 sets with moderate to heavy weight. This range provides enough tension and fatigue to stimulate hypertrophy.
4. How many squats burn fat?
For fat loss, do 12–20 reps × 3–4 sets with short rest periods (45–60 seconds). Higher reps help increase heart rate and calorie burn.
5. Are 100 squats a day enough to see results?
Yes, 100 squats a day can improve endurance, leg tone, and calorie burn.
But no, it won’t maximize muscle or strength gains because it lacks progressive overload.
6. How many squats per week should I do?
It depends on your goal:
- Strength: 24–36 total heavy reps per week
- Muscle Growth: 60–120 total reps per week
- Fat Loss: 80–150 reps per week
- Endurance: 100–200 reps per week
7. Should I do squats every day?
You can do bodyweight squats daily, but you should avoid heavy squats every day. Your muscles need time to recover, especially when lifting weights.
8. Do squats help build glutes?
Yes. To grow glutes, perform 8–12 reps × 3–5 sets of squats using enough weight to make the last few reps challenging.
9. How many squats burn 100 calories?
On average, 100–150 squats burn around 100 calories, depending on bodyweight and intensity.
10. When should I increase my squat reps or weight?
Increase when you can complete all reps with perfect form, the last few reps feel easy, and you recover quickly. Add 2–4 reps or 2.5–5 kg as progression.
Conclusion:
The number of squats you should do depends entirely on your goal, but the formula is simple: low reps for strength, moderate reps for muscle growth, and higher reps for fat loss and endurance. Beginners should start slow, focus on proper form, and gradually increase their volume as they get stronger.
Squats are one of the most effective full-body exercises — they build muscle, burn calories, improve posture, and boost overall athletic performance. Whether you aim to get stronger, tone your legs, or simply stay active, choosing the right rep and set range will help you achieve results faster and safely.
Stay consistent, progress gradually, and listen to your body.
With the right approach, squats can transform your fitness journey.
Related topics:
How Much Weight Should You Use for Squats?
Benefits of Squats, Variations, and Muscles Worked