How Many Squats A Day Will Make Your Legs Big And Strong

The internet is filled with a countless variation of exercise challenges multiplied by x number of days. And because of these, you may be wondering how many squats you should do to reap off the benefits.

The huge number of available resources over the internet has made it difficult to choose and tell which one has the most accurate information. Instead of getting a direct answer, more questions pop out of your mind.

How many squats a day is optimal? Will squats grow my big legs and butt? Is it dangerous to do squats with weights? If I engage on the challenge, when should I rest? How much rest should I have for optimal recovery? Let us address the following questions with relevant answers lead you to the best decision.


How Many Squats Is Optimal

The question of how many squats a day you should do a day heavily depends on your goals. Is it stamina and endurance you want to build, or do you want to grow your muscles big?

Squatting with free weights and squatting with body weight can lead to different results and both ends with you getting better. The difference is, one requires you to have weight equipment and the other doesn’t.

Have you noticed that martial artist and other contact sports athletes don’t usually have huge popping musculature? It is because they have trained for stamina and endurance to last longer than their opponent.

Pumping Numbers

If you focus on increasing the number of squats, you will get toned muscles and long lasting endurance. The more you do squats you do, let’s say up to 150 or more squats per day, the faster the heart pumps and your workout becomes a cardio session.

This means that aside from toning your muscles and gaining endurance, you also burn more calories and manage your weight well.

If you are an avid runner, you will be surprised that adding a huge number of squats in your training will also improve your endurance in marathons.

Pumping Iron

Will squats build me big legs and butt? I know you have also noticed that bodybuilders have that huge and defined musculature. The reason being that they have been training with extremely heavy weights.

If you want to strengthen and build big muscles, following this modality of training is a good way to go.

This mode does not require you to go for numbers. Pumping weights in high repetitions with heavy weights has this tendency to damage the joints, and another thing is it needs a lot of strength and tires you quickly.

The more weight you put on your squats, your potential to grow big increases too. Remember to take precaution in doing so and use the proper gear while squatting with heavy weights.

One more thing is, if you are a runner, doing weighted squats can boost your sprints.

Is It Dangerous to Do Squats with Weights?

Anything that is done without a conscious mind is dangerous! Walking in the park can be dangerous when you are not paying attention to the path.

Same goes with other things. Doing squats with heavy weights can be hazardous if you are not doing it in proper form. Another thing that adds up to the danger is lifting more than your capacity.

Lifting heavy weights does not necessarily start with pumping hundreds of pounds on your first day! It is advisable to start with something you can confidently handle and gradually work your way up.

Inappropriate stance and form can put your back and knees, and other joints at risk for possible injury. It is wise to use weight lifting gears to minimize, if not eliminate, the risk of harming yourself.

Use a weight lifting belt to avoid back injuries. The best knee sleeves will prevent you from having too much compression on your knees. The added strain on lifting heavy iron will require you to take more rest.

When and How Much Rest Should I Take?

Rest is something we tend to skip, especially when we are in the zone. Sometimes, it feels like taking a short break will make us lose the progress we did for the past days.

But the reality is, rest is an integral part of training. Whatever your goal is, skipping rests can be counter-productive to your progress. Training and heavy workouts result in microtears in the muscles. The body then repairs and overcompensates for this microtear. This results in the growth of muscle fibers.

If we do not take the time to rest, those micro tears cannot be fully healed and repaired. That will result in slow recovery and minimal growth of muscles.

Resting at least 2 to 3 days in a week is recommended. Consecutive days of rest will facilitate better recovery as the body has more time to fix the muscle tissues.

If you are squatting with weights two times your body weight, it is recommended that you take more time to rest for maximum recovery.


There are two ways to train for squats. You can either pump numbers or pump iron. Should you choose to pump numbers, you can expect to gain stamina and endurance.

For beginners, starting with 50 squats divided into 5 cycles can is a good idea. Slowly work your way up by adding five squats per day and taking rest every three consecutive days. Planning your rest will facilitate better recovery.

If you are engaged on weighted squats, doing five sets of five repetitions is a good start. Every other day schedule is recommended for this regimen.

For women, it is ideal to start with a quarter of your body weight and add 2.5 lbs every session. For men, half the body weight and adding 5 lbs every session will do great.

Always bear in mind to take safety seriously. Take careful precaution and exercise with proper form. Do not compromise with second-rate protective gears. Only use the best weight lifting belt and the best knee sleeves whenever you are performing your routine.

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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