5 UNBELIEVABLE Benefits of Squatting Daily

I never thought I’d be writing an article about the “Benefits of Squatting Daily”.

I mean, come on, I’m a guy, surely I should be benching and doing bicep curls every day just like every other “gym bro”.

Admittedly, I’ve never been into the chest and bicep routine that many seem to follow, but during my early days of training I certainly let my leg workouts lag behind everything else.

However, not anymore.

I’d like to dispel the myths around squatting daily, then introduce you to what I do in terms of performing squats every day, as well as providing you with the fantastic benefits I have achieved from doing this.

Benefits of Squatting Daily

The Myths About Squatting Every Day

The mere mention of squatting daily typically conjures up two questions in most people’s minds:A man performing a bodyweight squat

  1. Does this mean that I have to perform heavy barbell squats every single gym session throughout the week?
  2. Will completing 100 daily bodyweight squats suffice for leg development.

Pure and simple, the answer to both questions is NO.

I’m not entirely sure why, but whenever anyone talks about squatting daily our minds automatically assume this means the heavy barbell squat.

Anyone who regularly squats under the bar will know just how taxing this is on the body (and the central nervous system).

In fact, you would be loathed to attempt any further barbell back squats after a leg session for at least another 2-3 days, and in most cases until the following week.

As for performing 100 bodyweight squats every day, well in reality this is aimed at those who are either fairly new to exercise or looking to lose some weight.

I’m sure we’ve all seen these “30-day challenges” where you start out performing 10 or 20 squats daily and increase the number of reps every day of the week until you’re performing 100 bodyweight squats.

Don’t get me wrong, this type of workout has its place, and will be fantastic for anyone looking to get into exercise or perhaps wanting to be more active.

However, if you’re already active, or exercise to a fairly high level, then 100 daily bodyweight squats simply won’t cut it.

You won’t be building much muscle, power, or strength with the humble (and most basic version) bodyweight squat.

For me, 100 bodyweight squats may serve as part of my warm up or one portion of a “finisher” following my main workout.

Basically, it’s all relative to your current fitness levels.

How Do I Squat Every Day

I guess I’ve been squatting on a daily basis for just over a year now, but I have had at least 2 or 3 weeks without any leg work (and one week without any exercise at all) just to have a little break and to keep things fresh.

However, I like to mix it up, in terms of the type of squat I’m performing, the weight (or lack of) that I’m using, and indeed the reps and sets that I’m completing.

I will admit that I do have a specific day when I perform heavy barbell back squats and another day when I perform 100 bodyweight squats (as part of my warm up), but then I don’t touch these two exercises again for the rest of the week.

So, that’s two squatting days of week accounted for.

I typically train 5 or 6 days a week, depending on how I feel, but the first part of my workout is always dedicated to squats.

I have a day when I like to concentrate on my lower body, but more specifically hips and glutes.

On this day I perform 3 sets of Bulgarian split squats, normally 6-8 reps, and then move onto the remainder of my workout.

I have another day which I class as “pull day” and this will involve the deadlift, as well as various rows, pull ups, chin ups, etc.

Prior to the deadlift, just to warm me up, open up the hips and fire up the lower body, I’ll perform 5 to 6 sets of moderate-weight goblet squats.

I perform my goblet squats with a single dumbbell in sets of 10 reps and will go heavier with each set.

I have a specific bodyweight training day (quite often 2 or 3 a week, once again depending on how I’m feeling) and I’ll usually perform a few sets of jump squats.

Finally, if I’m feeling it, another day (perhaps an upper body “push” day) I’ll perform 2 sets of front squats, but with a fairly easy weight for about 12-15 reps.

So, as you can see, I’m quite clearly squatting every day.

However, I’m not repeating the same exercise over-and-over again.

There’s a great deal of variety when it comes to squats. My rep-ranges, sets and intensity levels also change day-to-day.

I will admit that it was a bit of a struggle to begin with.

In fact, I was ready to give up after the first week (I felt a little drained of energy towards the end of the week and I even had an hour-long nap following my workout a couple of times).

However, as with everything exercise-related, the body soon adapts.

By week two I was comfortably squatting daily and by the third week I was making changes, i.e. adding weight, shorter rest periods, more reps, etc.

With that said, I still made sure that it didn’t impact on my main workout, and my daily squats were contained to no more than 15 minutes.

By the fourth week, well the benefits of squatting daily were plain for all to see.

15 Squat Variations


The 5 Benefits of Squatting Every Day

1. Daily Squatting Makes You Lean

I actually stopped doing any cardio (although I was never really that much into it to begin with) after about 6 weeks.

I found that I was dropping body fat and getting really lean from my newfound daily habit.

I would say this is because you are exercising the biggest muscles in the body through squatting, namely the glutes and quads.

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I have mentioned many times before that by simply training the biggest muscles you’re going to get the most “bang for your buck”.

My metabolism must have also been going through the roof, so I was typically burning fat non-stop.

I will say that at one stage I felt I was getting a little too lean and this was impacting on my strength, but a few tweaks to my diet and nutrition soon sorted this out.

In fact, I even went through another period where I was eating pretty much anything I wanted to (and lots of it) and it wasn’t making any difference to my body fat stats.

However, I soon decided that sensible eating was the way forward (but I never felt guilty about cheating on the odd-day or two).

2. My Ab Development Was AmazingA man showing off his well-defined torso

The coveted 6-pack abs started showing through after a couple of months and I credit this mainly to the goblet squats and front squats.

By holding a weight in front of you, as opposed to on the back of your shoulders or by your sides you are recruiting your core muscles much more.

The core needs to stabilize in order to perform the goblet and front squat with proper form and this was having a huge effect on my abs.

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3. An Increase in Upper Body Strength and Muscularity

I have often read about the “knock-on” effect to the upper body by training the lower body, but had never experienced it myself before.

However, once I started performing the different types of squats every day, I saw the impact it was having.

Once again, this could have a lot to do with working the largest muscles of the body.

It may be because the daily squats are firing up your central nervous system.

It may even be because of how you’re holding the weights.

The barbell back squat will definitely recruit muscles in the lats and traps, I’m sure Bulgarian split squats will have an effect on your forearms and traps, whereas we already know what the goblet and front squats are doing for the abs.

Whatever the reasons, squatting this often was doing things to my upper body that many years of specific upper body training hadn’t managed before.

4. Improved Mobility

The last thing I ever expected from daily squats was improvements in my mobility, especially in my hips and ankles.

I will also say that any twinges I occasionally had in my knees or lower back were totally gone.

I’m so used to squatting heavy once or twice a week and then moving about precariously and at a snail’s pace thereafter that I assumed squatting every day would be the same (if not worse).

Well, definitely not.

My mobility was fantastic and I definitely felt more flexible and athletic.

Goblet squats will definitely help to perfect squat technique and improve your mobility.

Simply sit back down into the squat, ensuring your elbows are tucked inside your knees at the bottom of the movement (and you can even push the insides of your legs outwards with your elbows), and maintain an upright and tall spine.

A few hundred goblet squats over a few weeks and you should find this “perfect technique” transfers to all your other squat variations.

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5. It Improves Your Posture

I’m typically hunched over a computer screen for the vast majority of the day, so I was becoming more aware of just how bad my posture is sometimes.

However, this regularly squatting routine made a huge difference.

I would say this again is due to core activation, as well as trap, lat and upper back engagement, and I definitely felt as I was standing a little straighter and taller.

I even found that I was sitting more upright throughout my working day.

An Additional (and the most obvious) Benefit

My quads, glutes, and hamstrings were in far better shape than they ever had been before.

My legs were solid. They looked strong and powerful.

Plus the daily squat training made my body look far more symmetrical.

I’m not saying I had tiny sparrow legs, but my upper body had always been better developed than my lower body.

All-in-all the benefits of squatting daily have been fantastic for me.

Final Thoughts

So, there you have it, the benefits of squatting daily.

As you can see, this doesn’t mean sticking to one type of squat throughout the week.

In fact, I’d highly recommend against it.

I’ve included my current squatting routine, but there are many other varieties of squat that you may wish to implement yourself.

The benefits I’ve mentioned are from my own experiences, but they seem to match those of many others who also like to squat every day.

It will take some getting used to initially, although you’ll be surprised at just how quickly you adapt to this routine, and I’m sure you’ll also be amazed at the results they produce.

Happy Squatting.

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8 thoughts on “5 UNBELIEVABLE Benefits of Squatting Daily”

  1. Hi Partha, I really struggle with squats, a few years ago I had a spinal cord injury and ever since I’m really tight in my right calf so when I try to squat my heal comes up, any advice on how I can overcome this?
    I definitely feel I need to be doing more exercises like this to increase my lower body strength, be great to hear your thoughts.

    • Hi Amy,

      Lovely to hear from you as always.

      Sounds familiar – I actually managed to herniate two discs in my lower spine a number of years ago and didn’t actually go near the barbell back squat for over 10 years (I preferred the front squat).

      However, up until last year (when I completely revamped the way I exercise) I would occasionally experience a bulging disc, and had to stop exercising each time, for a few weeks at a time.

      However, as I’ve mentioned in the article, I’ve pretty much done squats daily for over a year now (although that did take some building up to).

      I’m also glad you’ve noticed that your heel coming up while you squat isn’t a good thing.

      It sounds as though you may be suffering some type of nerve issue. I would always say that you should get this looked at by a medical expert if you have previously suffered with a spinal cord injury.

      You could also try some gentle foam rolling, and I mean “gentle”. Try a foam roller for 30-60 seconds on your right glute and then a ball if possible (if not a foam roller will suffice) on you right calf. And then see how well you can perform bodyweight squats. If you feel looser and experience no pain then you can add a little weight.

      However, the squat is all about perfect technique.

      Although not entirely the same, Pablo who has also commented here has inspired me to write an article about squatting with knee pain. My suggestions could actually be used by anyone who suffers with pain or discomfort from squatting.

      So, keep an eye out for that article.


      • Thanks Partha, I understand what your saying and I’ll give that a try! Thanks for the advise, I’ll be looking out for your article about squatting with knee pain.

  2. Hi Partha,

    Thank you for your article. It came at the right time for me as I have just started going back to the gym. I used to squat a lot back in the days they I wanted something different so I started to go to classes. On HIIT workout, of course, there are a lot of squats included.

    Due to the pandemic my gym and most of the gym don’t do classes anymore, so I will definitely be trying to do squats on a regular basis, not sure if every day though, I will try.

    I will also follow some of your exercises on the website, they are very useful as the machines are not my favourite.

    Thank you ,

    • Hi Yoana,

      Great to hear from you and also wonderful to know that you have previously done lots of squats, whether in a workout or via a class. I’m sure you’ll agree it is a great exercise and typically pays the biggest dividends.

      To be honest, my own gym does have classes running, but I feel really sorry for the instructors and the personal trainers, as I have noticed they aren’t getting more than 1 or 2 clients coming in per class.

      I know a lot of the classes have been cancelled, I’m guessing the one’s which involve using equipment.

      We’ll just have to wait and see what happens.

      Thanks ever so much for your kind words too.


  3. Hi Partha,
    Another great article.
    I am a super fan of your work.
    Really, I mean it. Not only your style is friendly, but also you are giving real good tips and tricks to follow.
    Squats for me were always a no-go.
    I was the upper-body guy.
    Daily routine will be a big muscle witha small one (chest and biceps or back and triceps and then mixing up some shoulder excercises, forearms), pretty much that was it.
    I remember the few sessions I did some squats to be in pain for the next 2 or 3 days, to walk, even to seat.
    Of course is a matter of getting used to it and continuity, something I was not keen at with the lower body.
    You are totally right though about the benefits.
    I am over 100 Kg now (220 lbs.) and squats for me mean lot of knee pain.
    I have to lose weight enough to do them again, but yeah, it’s all about discipline.
    Anyway, I am glad that I came up to this article. Unless I am dumb, I don’t recall to see it here so I would like to ask, what type of squat do you recommend at first to lose the gross fat, without damaging my joints? I would love you have your opinion before hitting some other, as you are a real source of knowledge.
    Thanks for your answers in advance and thanks for this excellent material!

    • Hi Pablo,

      Firstly thank you ever so much for your kind words, they really mean a lot to me. It’s really appreciated.

      Oh yes, I see this type of “guy” workout very often, and I have been guilty of it myself in the past.

      The main thing that I have learned over the years is that even though the upper body may weigh more than the lower body, the largest muscles of the body all reside in the lower half.

      So, no matter what you are looking to achieve from exercise, whether it’s losing weight, burning fat, building strength and muscle, or athleticism, then you have to work the lower body.

      It just makes sense that if you work the biggest muscles in the body that you’ll achieve the best results.

      Pablo, you’ve actually inspired me for my next article, which I am currently in the process of writing and should hopefully be published tomorrow (23/09/2020).

      I hear a lot of people saying that they avoid squatting because of knee pain, but in truth if you are squatting with correct form, you should never feel any effect on your knees. In fact, I would say perfect squat form will actually strengthen the knees.

      When it comes to fat loss, it does obviously depend on your current fitness levels, but the back barbell squat is often viewed as “The King of All Exercises” and with good reason.

      However, in order to perform back barbells squats you need to have your technique perfect (otherwise you could end up with knee and lower back pain).

      I honestly think the best way to perfect your technique is through goblets squats, which you’ll find in the video in this article. You can even perform these with a medium weight, and a few sets will have you breathing hard, which can only be good for fat loss.

      I’m also going to introduce another squat technique in the article I’m currently writing (inspired by YOU), which can help to perfect technique.

      Keep an eye out for the article, it’s coming very soon. Thank you Pablo once again for your very kind words.



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