How Many Squats Should You Do Daily? Benefits and Proper Squat form

Squats are a full-body exercise that primarily strengthen the lower limbs and improve core stability. Research also suggests they may help reduce the risk of Alzheimer’s disease.

A common question is: how many squats should you do each day? And how can you ensure proper form to maximise results and prevent injury? This article outlines the benefits of squats, correct technique, and variations to help you safely and effectively incorporate them into your routine.

Benefits of Squats

1. Supports Brain Health

Squats promote better circulation, increasing blood flow to the hippocampus, which may contribute to improved cognitive function.

2. Strengthens Core Muscles

In addition to strengthening the legs, squats engage the core, improving balance, posture, and functional movement, while reducing the risk of lower back pain.

3. Enhances Athletic Performance

According to the American Council on Exercise, squats can boost jump height and running speed.

4. Reduces Injury Risk

Squats strengthen tendons, bones, and ligaments, which help reinforce connective tissues, thereby lowering the chance of injury.

5. Targets Multiple Muscle Groups

Squats work the quadriceps, glutes, and—when weights are added—the core, back, and shoulders.

Types of Squats

There are many squat variations. Beginners should start with bodyweight squats before progressing to options like chair squats, which are ideal for older adults or those seeking extra stability. Adding dumbbells can increase intensity but be cautious not to overload and risk injury.

Each squat variation targets muscles differently. Chair squats focus on hip extensors, while basic squats target knee extensors and ankle flexors. It’s advisable to consult a professional before starting to ensure the chosen exercise suits your needs.

Concerned About Knee Pain? Learn Proper Squat Form

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Proper techniques for basic bodyweight squat:

Stand with feet shoulder-width apart.
Inhale, engage your core, push your hips back and bend your knees until thighs are parallel to the ground.
Keep your weight on your heels and maintain a neutral spine.
Hold for 2–3 seconds, then return to the starting position.

Proper techniques for chair squat:

Place a chair behind you and stand with feet shoulder-width apart.
Push your hips back and bend your knees slowly.
Lightly touch the chair with your hips, then rise back up.

Tips:

If you can’t reach the chair, perform a partial squat (squat down slightly, then stand up straight).
You may also hold onto a stable chair in front for extra support.

How Many Squats Per Day Is Ideal?

The optimal number depends on your health, fitness level, and goals. Beginners are generally advised to perform 8–12 reps per set, for 2–3 sets. Adjust frequency and intensity based on personal capacity.

OT&P Healthcare Advice

Squats are relatively simple, but proper form and appropriate intensity are key to avoiding injury.

If you have any medical conditions, consult a physiotherapist before starting to ensure your training is both safe and effective.

References

1. American Council on Exercise. (2013, October 25). 5 Ways to Supercharge the Squat. Retrieved December 24, 2021, from https://bit.ly/3FpLREF

2. BBC. (2021, September 8). The surprising power of squats. Retrieved December 24, 2021, from https://www.bbc.com/reel/video/p09v8wyh/a-simple-exercise-that-gives-your-brain-an-unexpected-boost

3. BBC. (n.d.). Why a simple home workout could be the best exercise you do. Retrieved December 24, 2021, from https://www.bbc.co.uk/programmes/articles/403DyXGjph53PbgvFl6WVzL/why-a-simple-home-workout-could-be-the-best-exercise-you-do

4. Flanagan, S., Salem, G. J., Wang, M. Y., Sanker, S. E., & Greendale, G. A. (2003). Squatting exercises in older adults: kinematic and kinetic comparisons. Medicine and science in sports and exercise. Retrieved December 24, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3474357/

5. Healthline. (2019, September 11). 7 Benefits of Doing Squats and Variations to Try. Retrieved December 24, 2021, from https://www.healthline.com/health/exercise-fitness/squats-benefits

6. The Elliot. (2024, April 3). Elevate Your Fitness: Exploring the Benefits of Chair Squats. Retrieved December 24, 2021, from https://www.elliothospital.org/about-us/newsroom/news/elevate-your-fitness-exploring-benefits-chair-squats

7. The Times of India. (2020, October 29). How Many Squats Should You Do In A Day For Best Results? Retrieved December 24, 2021, from https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/how-many-squats-should-you-do-in-a-day-for-best-results/photostory/78913114.cms?picid=78913181

8. 衞生署. (2017). 多做體能活動減低認知障礙症風險. Retrieved December 24, 2021, from https://www.chp.gov.hk/files/pdf/ncd_watch_september_2017_chin.pdf