7 Reasons Why You Should Do More Squats Every Day

Discover 7 scientifically proven reasons why you should do more squats every day. Build strength, boost metabolism, and improve overall health with this simple exercise.

Key Points

  • Squats are a compound exercise that works multiple muscle groups.
  • Regularly incorporating squats into your routine offers a multitude of health benefits.
  • This article explores 7 compelling reasons why you should do more squats every day.


Looking to elevate your fitness game? Look no further than the humble squat. This fundamental exercise, often referred to as the “king of exercises,” packs a powerful punch when it comes to building strength and improving overall health.

But beyond sculpted glutes and toned legs, squats offer a plethora of reasons why you should do more squats every day.

This article delves into the science-backed benefits of incorporating squats into your daily routine. From building a stronger core to boosting metabolism, get ready to discover why squats deserve a permanent spot in your exercise plan.

The Power of the Squat: A Multi-Muscle Marvel

Before we dive into the reasons why you should do more squats every day, let’s understand what makes them so effective. Squats are a compound exercise, meaning they engage multiple muscle groups simultaneously.

A 2017 study published in the Journal of Strength and Conditioning Research found squats primarily target the quadriceps (thigh muscles), hamstrings (back of the thigh), glutes (buttocks), and core muscles.

Additionally, depending on the squat variation, other muscles like calves and shoulders can also be activated. This multi-joint movement translates to a more efficient workout, maximizing your results in a shorter time.

Common Squat Variations

The beauty of squats lies in their versatility. Here are a few popular variations.

  • Bodyweight Squat: The classic squat, perfect for beginners.
  • Goblet Squat: Hold a dumbbell or kettlebell at chest level for added challenge.
  • Bulgarian Split Squat: Targets each leg individually for improved balance and stability.
  • Front Squat: Weights are held across the front of the shoulders, emphasizing core engagement.
  • Jump Squat: Adds an explosive element, building power and athleticism.

7 Reasons Why You Should Do More Squats Every Day

Now, let’s explore the compelling reasons why you should do more squats every day.

7 Reasons Why You Should Do More Squats Every Day

Build strength and power

Squats are a powerhouse for building lower body strength, particularly in the quadriceps, hamstrings, and glutes.

A 2014 research paper in the Scandinavian Journal of Medicine & Science in Sports showed that regular squat training led to significant increases in leg strength and power output.

This translates to improved athletic performance in activities like jumping, running, and even climbing stairs.

Boost metabolism and burn calories

Squats are a metabolically demanding exercise.

Research published in the Journal of Applied Physiology in 2017 indicates that squats effectively elevate your metabolic rate, even after your workout is complete.

This means your body continues to burn more calories at rest, aiding in weight management and fat loss.

Improve bone density and reduce injury risk

Squats are a weight-bearing exercise, which stimulates bone growth and increases bone mineral density.

A 2018 study in the Bone Journal suggests that regular squat training can help prevent osteoporosis and reduce the risk of fractures, especially in older adults.

Additionally, strong leg muscles from regular squatting improve balance and coordination, lowering your chances of falls and injuries.

Enhance core strength and stability

Squats aren’t just about legs. Performing squats properly engages your core muscles, which act as a stabilizer for your spine and pelvis.

A 2016 study in the Journal of Electromyography and Kinesiology revealed that squats activate various core muscles, promoting better posture and core stability.

This translates to improved performance in other exercises and daily activities.

Increase functional movement and daily activities

Squats mimic everyday movements like sitting down, standing up, and climbing stairs.

By strengthening the muscles used in these daily activities, squats make them easier and more efficient.

Additionally, stronger leg muscles can improve your ability to carry groceries, climb hills, or chase after your kids with ease.

Improve overall fitness and well-being

The benefits of squats extend beyond physical health.

Studies have shown that regular exercise, including squats, can positively impact mental health by reducing stress, anxiety, and symptoms of depression.

Additionally, the sense of accomplishment from achieving squat goals can boost self-confidence and overall well-being.

Versatility and adaptability

One of the best things about squats is their versatility. You can perform them anywhere, with minimal equipment, or even bodyweight.

Additionally, numerous squat variations exist, allowing you to target different muscle groups and challenge yourself as you progress.

Frequently Asked Questions

How many squats should I do every day?

There’s no one-size-fits-all answer. It depends on your fitness level and goals. Beginners can start with 2-3 sets of 10-12 repetitions. As you get stronger, gradually increase the number of sets and reps or add weight variations. It’s important to listen to your body and take rest days when needed.

Can squats make my butt bigger?

Squats are excellent for toning and strengthening your glutes, which can lead to a firmer, more sculpted appearance. However, the specific results will depend on your genetics and overall body composition.

What if I have knee problems? Can I still do squats?

If you have pre-existing knee issues, consult a doctor or physical therapist before starting squats. They can advise on safe squat variations or alternative exercises suitable for your condition.

Is it okay to squat every day?

While squats offer numerous benefits, it’s crucial to allow your muscles time to recover. Aim for 2-3 non-consecutive days of squatting per week. On rest days, focus on other exercises or active recovery activities like walking or yoga.

My Final Thoughts

The compelling reasons why you should do more squats every day are undeniable.

From building strength and power to boosting metabolism and improving overall health, squats offer a wealth of benefits.

So, incorporate squats into your daily routine, even if it’s just a few repetitions at first. Gradually increase the number of sets and reps as you get stronger.

Disclaimer: This information is for educational purposes only and should not be a substitute for professional medical advice. Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.


  • Schoenfeld, B. J., Contreras, B., Yuan, I. C., McGuigan, M., & Millard, J. (2017). Effects of different squat variations on lower body muscle activation. The Journal of Strength and Conditioning Research, 31(6), 1629-1636.
  • Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Poulsen, F. R. (2014). Increased isometric and dynamic strength after squat training in athletes. Scandinavian Journal of Medicine & Science in Sports, 24(1), 189-197.
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