Squats are one of the most effective lower body exercises for building strength and muscle. They work several major muscle groups at once, including the glutes, quadriceps, hamstrings and calves. For many women, incorporating regular squat training into their workout routine can help shape and tone the lower body.
But how many squats should you aim to do each day to see results? The optimal squat volume depends on your fitness level, goals and workout schedule. Here’s a look at general squat recommendations for women, along with tips for getting the most out of your training.
Squat Benefits for Women
Here are some of the biggest benefits that regular squats can offer:
- Build stronger, toned glutes and legs
- Improve athletic performance and vertical jump
- Increase balance, coordination and stability
- Boost metabolic rate and support fat loss
- Enhance posture and alignment
- Reduce lower body injury risk
- Strengthen core and lower back
Squats are considered a functional exercise because they mimic common movement patterns we use in daily life, like sitting down, getting up from a chair and bending over to pick something up. Mastering proper squat form and technique is important to get the most from your training and avoid injury.
Daily Squat Recommendations
Most fitness experts recommend doing some form of strength training for the lower body 2-3 days per week. Here are general guidelines for daily squat volume based on your experience level:
Beginner
- 2-3 sets of 10-15 reps, 2-3 times per week
Intermediate
- 3-4 sets of 8-12 reps, 2-3 times per week
Advanced
- 4-7 sets of 6-10 reps, 2-3 times per week
When first starting out, focus on learning proper form with bodyweight squats or lighter weights. Build up gradually to avoid overexertion or injury. Allow at least 1-2 rest days between squat sessions for your muscles to recover and repair.
Additional Tips
Here are some other tips for getting optimal results from your squat training:
- Warm up properly – Spend 5-10 minutes foam rolling and activating glutes, hips and thighs before squatting.
- Go deep – Aim to squat until your hips sink below your knees for full range of motion.
- Control tempo – Descend slowly then explode back up. Take 2-3 seconds for the eccentric and 1 second for the concentric.
- Keep knees aligned – Don’t let them cave inward. Push them outward as you descend into the squat.
- Engage your core – Keep your core braced to support your spine and prevent rounding your lower back.
- Use full foot – Distribute weight across entire foot, driving through heels as you stand.
- Get creative – Try front, goblet, sumo or barbell back squats for variety.
Sample Weekly Squat Routine
Here is an example beginner squat routine to do 2-3 times per week:
| Day 1 | Day 2 | Day 3 (optional) |
|---|---|---|
| Goblet squats – 3 sets x 12-15 reps | Dumbbell squats – 3 sets x 12-15 reps | Bodyweight squats – 3 sets x 12-15 reps |
Focus on progressively increasing the weight and reducing reps over time as you build strength. Take at least one rest day between sessions and adjust volume based on your recovery needs.
Conclusion
Most experts recommend 2-4 sets of 6-15 squats 2-3 times per week for women. Squat volume and frequency should be tailored to your goals, fitness level and recovery capacity. Start with lighter weights while learning proper technique before gradually progressing. Remember to combine squats with other strength exercises for balanced development.
Be sure to warm up properly before squatting and give your muscles adequate rest between sessions. With consistent training, squats can help sculpt a strong, toned lower body.