What Happens If You Squat 100 Times Every Day?

People occasionally try out different challenges to set goals for themselves, especially when it comes to health. Whether it's 100 push-ups a day, 10,000 steps a day, or even 100 squats, these challenges can be intriguing. But is it healthy to do 100 squats every day, and what does it mean for your body? You'll find the answers here.

What You Should Know Before You Start

Is doing 100 squats a day a good idea?
It can be a great idea, but it depends on several factors:

• Beginners:
  If you're new to exercise, start with fewer squats and focus on proper technique to avoid injuries.

• Experienced individuals:
  For those who already train regularly, it can be an effective challenge, especially when combined with other exercises.

• Your goal:
  If your aim is to build strength, improve mobility, or tone muscles, it can be a good habit. However, it should be part of a varied workout routine.

Who Should Avoid Doing It?

• People with knee or hip issues:
  If you have previous injuries or pain in these areas, doing 100 squats daily could worsen the condition.
  Instead, consider lower-impact exercises or consult a physiotherapist.

• Those with improper technique:
  Poor form can lead to injuries in the knees, hips, or lower back.

• If you're untrained:
  Jumping from no exercise to 100 squats a day can be too much. Start with 10-20 squats and gradually increase the number.

Weight Loss Through Squats?

The calories you burn while doing squats depend on several factors, including your body weight, intensity, duration, and more. For example, a person weighing 70 kg (154 lbs) burns approximately 0.32 calories per squat, totaling around 32 calories for 100 squats. If you weigh 90 kg (198 lbs), you’ll burn roughly 40–42 calories for the same number of squats.

Not a Miracle Solution for Weight Loss

The calorie burn from doing squats alone isn’t something that will lead to rapid weight loss. However, the potential increase in muscle mass and the resulting boost in metabolism can contribute over time. That said, you shouldn’t expect 100 squats a day to result in significant weight loss, especially not in the short term.

Strengthen Your Cardiovascular System

Daily squats promote venous circulation, improving heart function and respiratory efficiency. They also strengthen the nervous system and vestibular apparatus.

Sculpt Your Body with Squats

After 6–8 weeks of consistent squats, you may notice stronger and more defined hips, a firmer waistline, and toned glutes. However, achieving visible results depends on maintaining a healthy lifestyle alongside your workouts. If you're in a calorie surplus or have an unbalanced diet, the physical changes may not be as noticeable.

Reduce Risk of Injuries

Strengthen your joints and ligaments with squats. Shallow squats alleviate knee crunching, while deeper squats should be approached cautiously to avoid stressing weak kneecaps. Make sure to use proper technique. Incorrect squat form can do more harm than good and may increase your risk of injury instead.

Build Endurance with Consistency

Initially, squats may cause soreness, but persistence pays off. After a week, squats feel easier; after 10 days, visible changes begin. In three weeks, enjoy denser legs and reduced shortness of breath.

Preparing for Squats: Warm-Up Matters

Warm up with foot rotations and knee flexion to prevent injury. Start with 5 sets of 20 squats and gradually increase intensity. Proper preparation enhances effectiveness and safety.

Perfecting Your Squat Technique

Position feet shoulder-width apart, back straight, and hands on your belt or in front. Avoid lifting heels off the floor, and keep thighs parallel to the ground. Look straight ahead for balance.

Add Weights Gradually for Advanced Benefits

Introduce weights 2-3 weeks into your routine to boost results. Start with slow, steady movements to build muscle tone and avoid discomfort or injury.

Always Remember

Listen to your body. Rome wasn’t built in a day. If you set a goal of doing 100 squats a day, start slowly and gradually build up. Allow yourself breaks and time to recover. If you experience discomfort or pain beyond normal muscle fatigue, stop immediately.

Getting injured will only make it harder to get back on track. Once you’ve built up strength and endurance, you might increase the number of squats or reduce the repetitions while adding more weight to challenge yourself further.