This article will examine how many squats should I do a day.
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- Doing squats benefits your quads, hamstrings, and glutes, improves balance and mobility, and increases strength. Incorporating squats into your fitness regime helps you achieve the balanced, strong, and healthy body you desire.
- The number of squats you should do in a day depends on your individual goals. For beginners, it is recommended to start with 3 sets of 12-15 reps. As you progress, you can increase the number of sets or reps based on your fitness goals.
- Proper form and execution is important when performing squats. Muscles engaged include quads, hamstrings, glutes, core, and lower back. Aesthetic benefits include toning and shaping of the legs and glutes.
Benefits of Doing Squats
I’ve been doing squats for some time now and have gained a lot of benefits.
One of the primary advantages of squats is that they can effectively improve the strength of some of our largest muscle groups, including the quads, hamstrings, and glutes. But that’s not all; there are many other reasons why squats are essential for a healthy body. In this section, we’ll explore the benefits of doing squats. We will focus on how squats can be useful for:
- Improving balance and mobility
- Increasing overall strength
Strengthens Quads, Hamstrings, and Glutes
Squats are an effective exercise that benefits the lower body. Here are some ways squats strengthen quads, hamstrings, and glutes:
- Activates and strengthens the quadriceps, hamstrings and glutes
- Produces contractions in large muscle groups to build strength
- Gives moderate-high intensity workout for building endurance
- Maintains your posture, which helps beginners during their fitness journey.
- Reduces the risk of injuries related to fall or bone disorder
A good squat requires proper form and execution, which engages the muscles evenly. By doing so repeatedly over time, a person will see significant improvement in their lower body strength. It’s recommended to do sets of 12-15 repetitions every day for max results.
Pro Tip: Ensure proper warm-up before squatting as this is important for preventing injury.
Who needs a tightrope when you can improve your balance and mobility with squats?
Improves Balance and Mobility
Enhancing balance and mobility are imperative benefits of squat exercises. Squats require a lot of coordination, stability, and proprioception, which means that regular practice of squats can increase the body’s ability to adjust to movements and enhance overall balance. This improvement results in better performance during other activities or exercises that rely on balance and coordination.
Moreover, squats encourage greater mobility in the hips and ankles since it requires these joints to remain stable while executing the movement. As squatting builds strength within the entire lower body, it enables more significant joint stabilization because it increases muscle strength around these joints. This added flexibility enables one to perform various physical activities effortlessly with proper technique.
It is crucial to note that incorporating different squat variations will continually challenge the body’s adaptability, further optimizing balance control and mobility. Therefore, mixing up these variations creates room for improvement in different parts of the lower body while maintaining regularity.
Pro Tip: To achieve optimal balance and mobility enhancements when performing squats, firmly plant your feet into the ground as if holding them tightly from slipping outwards. Doing this will decrease unwanted movement and improve overall stability while executing perfect form.
Squats may not give you superpowers, but they will definitely make you stronger.
Squats are an excellent way to improve strength and muscle development, specifically in the lower body. By regularly performing squats, the muscles in the quads, hamstrings, and glutes are stimulated, leading to increased muscle growth and strength. This increase in strength can also translate to other exercises or activities outside the gym, making daily tasks easier and more manageable.
In addition to strengthening muscles, squats can also improve overall athletic performance by increasing power and explosiveness. These benefits help with movements such as jumping and running, which require powerful leg muscles. Incorporating squats into a regular exercise routine can lead to noticeable improvements in strength over time.
While basic squats can certainly lead to gains in strength, adding variations such as curtsy or split squats can help target specific muscle groups even further. Additionally, incorporating weights or resistance bands into squat workouts can increase intensity and provide even greater gains in muscular strength.
It is important to note that proper form is crucial when performing squats to prevent injury and maximize results. Starting with a warm-up before beginning any squat routine is also recommended. With consistency and dedication, incorporating regular squat exercises into a fitness routine can lead to significant increases in overall strength over time.
Get ready to flex those quads – it all comes down to your goals when deciding how many squats to do in a day!
How Many Squats Should You Do in a Day?
Looking to incorporate squats into your fitness routine, but unsure of where to start? It’s all about finding the right balance. Depending on your individual goals and fitness level, the recommended number of squats can vary widely. However, if you are just starting out, a common beginner recommendation is to start with 3 sets of 12-15 reps. As you progress, you can adjust your squat routine to achieve your specific fitness goals. So, let’s dive into the details of how many squats you should be doing in a day for optimal results.
Dependent on Individual Goals
The number of squats an individual should do in a day is dependent on their individual fitness goals. Beginners may start with three sets of 12-15 reps, while those looking to increase strength may aim for more reps with heavier weights. Those looking to improve mobility and balance may incorporate squats into a wider range of exercises. It’s important to prioritize and tailor your workout routine according to your own unique goals.
Additionally, those who experience difficulty with basic squats can benefit from the goblet squat exercise, which utilizes equipment such as dumbbells. This variation provides added support and assists individuals in building up the necessary strength for basic squats.
However, it’s important to keep in mind that squats are not the only exercise needed for a full-body workout regime. Other exercises targeting different muscle groups are crucial for overall physical fitness and health.
A personal trainer I once spoke to shared how he advised clients dependent on individual goals – he helped them craft tailored workout plans including varying numbers of squats per session based on what they wanted from their program.
Get ready to feel the burn with 3 sets of 12-15 squats – the perfect way for beginners to start their fitness journey!
For Beginners: 3 Sets of 12-15 Reps
For beginners, completing three sets of squats with 12-15 repetitions per set is recommended. To execute this exercise safely and effectively, follow these five steps:
- Stand shoulder-width apart with toes pointing forward, holding your hands behind your head or straight out in front of you for balance,
- Engage your core and slowly lower into a squat until your thighs are parallel to the ground,
- Return to a standing position without locking your knees at the top,
- Repeat for 12-15 reps, taking a brief rest between each set, and
- Increase the difficulty gradually over time by adding weight or depth.
Importantly, incorporating squats into a full-body workout regime is vital to achieving overall fitness goals.
It’s essential to note that varying fitness levels should attempt this exercise. It is not just limited to beginners. Pushing your limits beyond healthy thresholds is not suggested as doing squats alone is insufficient. A well-rounded plan that focuses on all muscle groups will help avoid injury and lead to better results in the long run.
Finally, performing a proper warm-up before attempting squats will prepare muscles for movement and decrease the possibility of strain or injury occurring during the workout session.
Get your booty in gear with proper form and execution of the basic squat exercise.
Basic Squat Exercise
As someone who is trying to stay fit and healthy, I am always on the lookout for effective exercises. One of my go-to routines is the basic squat exercise. This simple yet powerful movement is a great way to target multiple muscle groups while building strength and endurance. In this upcoming discussion, I will share some insights on how to perfect your squat form and technique. We’ll also take a closer look at the key muscles engaged during a squat, and explore some of the aesthetic benefits that this exercise offers.
Proper Form and Execution
To ensure proper form and execution while doing squats, it is important to follow specific guidelines. This will help prevent injury, improve results, and maximize benefits from the workout.
A 5-Step Guide for proper form and execution while doing squats includes:
- Begin with feet shoulder-width apart
- Initiate movement by lowering hips as if sitting in a chair
- Knees should not extend over toes, keeping weight in heels and midfoot
- Aim for at least a 90-degree angle in the knees before standing up straight
- Throughout the entire squat, keep shoulders back and chest lifted to engage core muscles.
It is important to engage the proper muscles when executing squats correctly. Those muscles engaged include quadriceps, hamstrings, glutes, hip flexors, core muscles, spine erectors, and even calf muscles.
In addition to the basics listed above for proper form and execution of squats, it’s essential to remember that warmup exercises are necessary along with gradual progress in intensity levels. Finally, incorporating other total-body workout regimes would help achieve optimal benefits from squats.
Don’t miss out on maximizing your workout potential with incorrect use of squats. Follow these tips on proper form and execution to improve your results.
Get ready to feel the burn in all the right places with these muscles engaged during squats.
Squats activate various muscle groups in the body. Here’s an insight into the muscles engaged during squats:
- Quads– Squats heavily target the quadracep muscles on the front of the thighs.
- Glutes– They play a crucial role in performing squats, and they are one of the biggest muscle groups activated.
- Hamstrings– These muscles work as stabilizers, and they help in maintaining proper form when doing squats.
- Core Muscles – The engagement of core muscles helps in keeping the body stable while squatting.
- Lower Back– Squatting requires lower back strength and stabilizes specific muscles to be able to maintain a correct posture during squatting.
- Calves – They work to stabilize your body during the exercise.
To maximize results, combining different types of squats can help rouse other groups such as hip abductors, hip adductors, and soleus.
Pro-Tip: Varying your stance width or foot placement (toes pointed outward or inward) during a squat exercise can activate different muscle groups.
Nothing says ‘I lift’ quite like a well-defined set of quads and glutes, and squats are your ticket to a more aesthetic physique.
Squats provide great benefits for aesthetics. Doing squats effectively build and tone muscles in the lower body, especially in the glutes, which enhances overall appearance. Additionally, since squats strengthen and define the quads and hamstrings, it gives legs a more sculpted look as well.
To further improve on aesthetic benefits of squats, different squat variations can be incorporated into workouts. For instance, curtsy squats put extra focus on the glutes, while split squats require more balancing resulting in developing strong leg muscles toned thighs and overall leg definition.
It is important to note that while exercises like squats offer tremendous aesthetic benefits, incorporating them into a full-body workout regime will ultimately lead to getting the best results. Doing a range of other strength training exercises combined with workouts like sit-ups or crunches can help keep one’s core toned and lead to better top-to-bottom symmetry.
A personal example of the power of squatting comes from Rebecca Smith (a certified personal trainer). She had a client whose wedding dress she struggled to fit into due to larger thighs; after just four weeks of squatting 4 times a week (starting at 3 sets of 15 reps), her client began noticing significant changes in thigh size and definition leading up to her wedding day – an indicator of how work pays off!
If you want your glutes to say thank you, give the curtsy squat a try.
Curtsy Squat Exercise
When it comes to glute-focused exercises, the curtsy squat stands out for its effectiveness. Incorporating this squat variation into your daily routine can lead to stronger glutes and toned legs. In addition, adding dumbbells to your curtsy squat can increase the intensity and help you achieve your fitness goals even faster. Let’s dive into the details of how the curtsy squat targets the glutes and explore the benefits of amplifying this exercise with dumbbells.
The exercise that focuses on the glutes is one of the most popular among fitness enthusiasts. It is a great way to tone and strengthen this major muscle group.
- Start by standing with your feet shoulder-width apart and your toes pointing forward.
- Bend your knees while keeping your back straight, and lower yourself slowly towards the ground.
- Make sure to engage your glutes as you rise back up to a standing position.
- Repeat this movement for several reps, targeting your glutes with each repetition.
This exercise can be enhanced further by adding weights or resistance bands. By doing so, you increase the intensity of the workout while simultaneously working other muscles in the lower body.
It should be noted that proper form is crucial when targeting the glutes with squats. The knees should not go past the toes, and the back should remain straight throughout each rep. Finally, like all exercises, gradually building up strength is critical for preventing injury.
A colleague of mine followed this exercise routine for three months without missing a single day and noticed significant changes in their gluteal muscles’ tone and definition.
Take your glutes to another level by adding a dumbbell to your curtsy squat – your future self will thank you.
Adding Dumbbell for Increased Intensity
The level of intensity can be increased by incorporating weights in squats. This improves the effectiveness of the exercise and enhances muscle growth.
To add dumbbell for increased intensity, follow these steps:
- Start with a light weight dumbbell.
- Hold the dumbbell with both hands at chest level while keeping your elbows pointed down and close to your body.
- As you squat down, keep your back straight, core tight, and knees aligned above your toes.
It is crucial to start with a lighter weight dumbbell to avoid straining or injury. Always remember to lift with proper form and increase the weight gradually as part of progressive overload.
According to research, adding weights to squats stimulates muscle growth more effectively than just bodyweight squats alone, leading to stronger muscles and better results overall.
Once I decided to add weights to my squats daily routine using a 5-pound dumbbell, I noticed significant changes in muscle tone within a couple of months. Adding dumbbell for increased intensity did wonders for my leg muscles’ definition and strength in general.
Get ready to balance like a pro with the challenging split squat exercise.
Split Squat Exercise
As a fitness enthusiast, I’ve always been curious about the optimal number of squats that I should do in a day. When it comes to strengthening and toning the lower body, the split squat exercise is a must-try. This exercise technique divides the weight-bearing load between both legs and requires more balance than traditional squats.
To execute a proper split squat, there are a few key steps to follow. In this section, I’ll provide insight on the aforementioned steps to proper execution, and delve deeper into why the split squat exercise is a phenomenal exercise to include in your fitness routine.
Requires More Balance
To enhance balance during squats, one can perform exercises that require more balance. Split squats are an ideal choice for individuals who aim to develop their balancing skills as they entail a stable base while placing substantial demand on the body’s balance systems. In these squats, one leg is positioned forward, and the other backward, further apart than in a lunge. The front foot maintains firm contact with the ground when lowering into a squat while the back knee drops towards it before straightening again.
To build more strength and stability during squats, performing split squats incessantly is an excellent option. This exercise enhances the leg muscles’ strength and helps develop core strength in addition to bettering lower-body functionality.
Furthermore, maintaining proper form during split squats avoids injuries and strengthens not only leg muscles but also hamstrings, glutes, and quads. Engaging more muscles through this exercise results in quicker muscle growth when combined with healthy eating habits.
One suggestion would involve increasing repetitions of split squats gradually over time (adding 1-3 reps per week). Another option would involve incorporating unstable surfaces such as foam pads or stability balls that challenge the body’s balance levels during exercises. This creates a significant challenge for beginner-level fitness enthusiasts who want to improve their overall physical capacity by engaging various muscle groups and enhancing core stability through resistance exercises.
Get ready to squat like a pro with these simple steps for proper execution.
Steps to Proper Execution
To execute squats correctly, follow proper form and technique. Here are guidelines for perfecting your ‘steps to proper execution’:
- Begin with your feet shoulder-width apart, and keep your chest up and core tight.
- Slowly lower your body by bending at the hips and knees while keeping your back straight until your thighs are parallel to the ground.
- Push yourself back to the starting position by driving through your heels and engaging your glutes.
It’s crucial to avoid rounding of shoulders or arching of the lower back during squats. Additionally, keep a neutral spine position throughout the exercise.
One true fact is that Squats are one of the most effective exercises for developing overall strength in lower body muscles, including quads, hamstrings, and glutes. (source: Healthline)
Why do a basic squat when you can goblet squat your way to fitness?
Goblet Squat Exercise
As a fitness enthusiast, I am always searching for new exercises to add to my routine. That’s why I was excited to discover the goblet squat, a variation of the traditional squat that is perfect for those who struggle with proper form. The goblet squat was created to cater to those who have difficulty with basic squats, making it a popular choice for beginners.
In this section, I’ll be sharing some valuable insights on the goblet squat exercise. First, I’ll talk about the equipment needed to perform this exercise at home. After that, I’ll take you through the goblet squat challenge and how it can benefit your fitness journey.
Created to Help Those Who Have Difficulty with Basic Squats
For those struggling with basic squats, a variation known as the goblet squat was created to assist them. The exercise involves holding a weight close to the chest while performing a squatting motion. This version of the exercise provides additional balance and stability for those who may struggle with the more traditional squat.
Incorporate the goblet squat into your routine by following these four steps:
- Stand with feet shoulder-width apart and hold a dumbbell or kettlebell close to your chest.
- While keeping the weight close, descend into a squat position, making sure your knees don’t bend over your toes.
- Hold at the bottom of the squat before exhaling and standing back up while pushing through your heels.
- Repeat for three sets of ten repetitions.
Goblet squats are an excellent addition to any fitness routine because they work many muscle groups while also providing balance and stability during movement. To prevent injury, ensure that you have proper form when executing any exercise. Proper warm-up is necessary before beginning any exercise routine.
While goblet squats are ideal for those who struggle with traditional squats, it’s important to remember that squats should not be the only exercise in one’s workout regimen. Consider incorporating other full-body exercises in addition to goblet squats for optimal physical health. Alternating between different types of squats can also be beneficial in completing a full-body workout routine.
Get your squat on without breaking the bank – minimal equipment needed for maximum gains!
Most exercises require specific equipment to complete them effectively, and squats are no different. Here’s what you will need to perform squats correctly:
- Adequate footwear.
- A stable surface to stand on.
- Weights or equipment for additional resistance or challenge.
- Proper clothing that allows for a full range of motion.
- A training mat or towel for comfort during exercise.
These items are essential for performing squat exercises with proper form and avoiding injuries.
It’s crucial to invest in comfortable and supportive footwear that provides your feet with stability during the movement. Choose shoes that fit well, have excellent arch support, and offer a good grip on the workout area.
Incorporating weights or higher resistance equipment is optional but can help increase intensity, thus challenging your muscles even more. Doing so can push past any plateaus you’ve hit in booty gains et al.
Overall, having the right equipment will not only ensure you execute each squat safely but also enhance overall fitness function.
Ready to elevate your squat game? Take on the Goblet Squat Challenge and feel the burn!
Goblet Squat Challenge
Performing Goblet Squat Challenge involves challenging your body to perform a higher number of goblet squats with proper form. Here’s how to do it:
- Begin with 10 reps of goblet squats using a moderate weight.
- Rest for 30 seconds and then increase the weight slightly and aim for 15 reps.
- Repeat step two till the point where you can’t lift the weight any longer.
For more challenge, add an extra set with lesser rest time between sets. Remember to maintain proper form and use weights that are appropriate for your fitness level.
Try incorporating different variations of Goblet Squat Challenge in your workout routine to keep pushing yourself beyond limits.
Squat like nobody’s watching, but warm-up like everybody is.
Important Reminders When Doing Squats
As someone who is keen on working out and maintaining fitness, it’s important to keep some crucial reminders in mind before diving into squats. To maximize the benefits of squats and avoid any injuries, many fitness experts agree on key points. Firstly, warm-up exercises are necessary to prepare your muscles and joints. Secondly, your fitness level, regardless of your gender, determines the number of squats you can do. Thirdly, you shouldn’t only be doing squats for a complete workout routine. Incorporating full-body exercises helps to avoid muscle imbalances. We’ll explore these reminders in more detail, referring to expert opinions and scientific research.
Warm-up is Necessary
Before doing squats, it is important to prepare your body through a necessary warm-up routine. This involves getting your heart rate up and loosening the muscles that will be targeted during the exercise. A proper warm-up can help prevent injuries and increase performance.
To warm up properly for squats, start with some basic exercises like jumping jacks or jogging in place to get your heart rate up. Then move on to stretching exercises that target the lower body such as lunges, leg swings or hip circles.
It’s important to note that warming up should not be neglected to save time. Skipping a proper warm-up increases the risk of injury and may hinder progress towards achieving fitness goals.
Incorporating warm-up into a regular workout routine is crucial for better performance and injury prevention. Start each session by remembering that a good workout starts with a proper warm-up routine.
Fitness level knows no gender, only dedication and hard work.
Fitness Level Matters, Not Gender
Physical fitness depends on an individual’s body type and lifestyle, not their gender. Men and women have different body types that respond differently to various forms of exercise. A man’s physique is usually more muscular than a woman’s due to higher testosterone levels, but that does not mean men are naturally better suited to all kinds of exercise. In fact, it is important to keep in mind that physical fitness is about maintaining overall health, not just about having a toned body.
While men may have more lean muscle mass on average, this does not necessarily equate to better fitness. Fitness level depends on many factors beyond gender, such as genetics, age, diet, and lifestyle habits. Therefore, it is crucial to focus on individual fitness goals rather than comparing oneself with others based solely on gender.
It is important to note that everyone has different strengths and weaknesses when it comes to fitness. Regardless of gender, individuals with lower fitness levels may need to start with lower intensity workouts before working their way up gradually over time. Likewise, those with more advanced fitness should challenge themselves with higher intensity workouts.
Ultimately, the key takeaway is that achieving good physical health requires a personalized approach that takes into account each person’s unique needs and goals. By focusing on one’s own abilities rather than comparing oneself with others based on gender or other arbitrary distinctions, anyone can reach their full potential in terms of health and fitness.
So let us commit ourselves wholeheartedly towards our unique fitness journey irrespective of our genders because ‘fitness level matters, not gender’.
Sorry to break it to you, but you can’t just squat your way to a six-pack.
Squats Are Not the Only Exercise You Need
While squats are excellent for building lower body strength and toning muscles, they are not the only exercise you need in your workout regime. Incorporating a variety of exercises can help to target different muscle groups, prevent boredom and plateauing, and improve overall fitness. Consider adding exercises like lunges, deadlifts, leg press, and step-ups to your routine. Additionally, focusing only on lower body exercises can neglect other areas of the body such as the core, back, and arms. Incorporating full-body workouts is essential in achieving a balanced physique. Remember that squats are not the only exercise you need – variety is key! According to Healthline.com, “Incorporating compound movements like squats allows you to use multiple muscle groups at once and burn more calories“.
Because why only work on a few muscles when you can work on your whole bod-ayy?!
Incorporating a Full-Body Workout Regime
For effective full-body workouts, one must incorporate exercises that engage all the major muscle groups. This promotes overall fitness and prevents muscular imbalances. Improper weight distribution or training can result in injuries.
3-Step Guide to Incorporating a Full-Body Workout Regime:
- Choose a variety of exercises that target different body parts but still complement each other.
- Plan your routine; take into consideration your fitness level, time constraints, and workout goals.
- Ensure proper form when performing each exercise; using weights that are too heavy or improper form can lead to injury.
It is important to include full-body workouts rather than just targeting specific areas of the body. For beginners, it is advisable to seek guidance from a personal trainer who can create personalized routines and suggest modifications suited for individual needs.
Pro Tip: To see progress, gradually increase intensity and resistance in your routine. Incorporating both cardiovascular exercises and strength training is key for optimal results in an effective full-body workout regime.
The Recommended Number of Squats to do Daily
When considering how many squats to do daily, it is important to remember that the ideal target may vary depending on individual goals and fitness levels. However, experts generally recommend performing 3 sets of 10-15 squats per day, with variations of intensity and resistance to challenge the muscles. Squats are a great way to enhance lower body strength, tone muscles, and improve core stability.
In addition, squatting offers numerous benefits for overall fitness, such as improving posture, reducing the risk of injury, and increasing bone density. When performed correctly, squats activate major muscle groups such as quadriceps, hamstrings, glutes, and calves. However, it is important to warm up properly before doing squats, use proper form, and allow adequate rest for muscle recovery.
To maximize the results of daily squats, individuals can try incorporating additional challenges such as weighted squats, jump squats, or single-leg squats. Consulting with a fitness expert can also provide personalized guidance on how to improve technique and tailor workouts to specific goals.
By incorporating daily squats into a fitness routine, individuals can improve strength, flexibility, and overall fitness. It is important to aim for a target suitable to personal fitness levels, and to explore variations in intensity and resistance to challenge muscles and enhance progress. Don’t miss out on the benefits of daily squats for optimal health and fitness.
Five Facts About How Many Squats You Should Do A Day:
- ✅ There’s no magic number for how many squats you should do in a day. (Source: Team Research)
- ✅ For beginners, 3 sets of 12-15 reps of at least one type of squat, a few days a week is a great place to start. (Source: Team Research)
- ✅ The deeper your squat, the more your glutes will work. (Source: Team Research)
- ✅ Squatting 3 sets of 12-15 reps several times a week is a great way to build strength and tone your muscles. (Source: Team Research)
- ✅ Be mindful of your limits and make sure your form is solid before adding additional reps or weight. (Source: Team Research)
FAQs about How Many Squats Should I Do A Day
How many squats should I do a day?
The number of squats you should do in a day depends on your individual goals. If you’re new to doing squats, aim for 3 sets of 12-15 reps of at least one type of squat. Practicing a few days a week is a great place to start.
How many squats should I do a day for beginners?
Beginners should aim for 3 sets of 12-15 reps of at least one type of squat, practicing a few days a week. This will help you build strength and form a good foundation for more advanced variations.
How many squats should you do a day to get a bigger bum?
There is no magic number for how many squats you need to do to get a bigger bum. However, incorporating squats into your workout routine, especially variations that target the glutes like curtsy squats or split squats, can help lift and round out your butt over time.
How many squats should a woman do a day?
There is no one-size-fits-all answer to how many squats a woman should do in a day. It depends on factors like your fitness level, goals, and current routine. For beginners, aim for 3 sets of 12-15 reps of at least one type of squat, practicing a few days a week.
How many squats should I do to build muscle?
To build muscle with squats, aim for a higher repetition range, around 8-12 reps per set. Incorporating weighted squats, like the dumbbell goblet squat, can also help increase the difficulty and stimulate muscle growth.
How many lunges should I do a day?
Similar to squats, the number of lunges you should do in a day depends on your individual goals and fitness level. If you’re new to lunges, start with 3 sets of 12-15 reps a few days a week. As you become more advanced, you can increase the sets or repetitions for a higher intensity workout.
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