Is Squatting 3 Times a Week Too Much?

Squatting is one of the most popular leg workouts in the world. There’s a good reason for it too. Squatting is one of the best ways to build leg strength. Squatting has been a part of workout routines for decades. But lately, some questions we’ve been getting a lot are: How often should you squat? Is squatting 3 times a week too much? 

There’s no simple answer to the question. The answer is based on your individual goals and experience. So should you squat 3 times a week or more? Keep reading to find out. 

Why you Should Squat 3 Times a Week

by John Fornander

For experienced squatters, increasing your weekly training frequency is often necessary. If you’ve seen that your progression has begun to plateau for several months then it may be time to consider upping your squatting frequency. For many lifters, increasing the volume becomes necessary as they gain experience. 

For less experienced lifters, one reason to squat more often is improving technique. Squatting multiple times a week at lighter weights in front of a mirror is a great way to perfect your form which will allow you to safely progress your squatting routine. Just like improving a sport-specific skill such as throwing a baseball, the best way to improve is reps. 

If you are a lifter looking for a new routine to break up an existing one, adding additional days for squats is something to consider. It’s important to consider your current fitness levels and leg strength when doing this, but if done safely there are a number of good reasons to add additional squatting days to your routine. 

Why You Shouldn’t Squat 3 Times a Week 

If you are considering upping your training regiment and adding some days of squatting there are some things you should consider first. 

First, you need to consider whether it is necessary. If you are still working on maxing out on your current training regiment then it’s not necessary to add a day. Adding squatting days unnecessarily can lead to a number of issues particularly if it is not done safely or is done by an inexperienced squatter that is not ready to take on the additional stress. 

Speaking of safety, if you have a history of injuries or are currently working back from an injury it is not a good time to add squat days. The most important thing in your workout routine is safety. This is especially important if you have a history with squatting related injuries. If this is the case, then you should definitely not be adding squat days. 

Another consideration is your resources and times. If you have limited time and/or gym resources, then it is important to make sure you are getting full-body workouts in and not limiting your routines to just legs and lower body. This is also true if you have some kind of competitive competition coming up. It is important you don’t just focus on one area of your body unless you have a specialized training program that calls for it. 

So is Squatting 3 Times a Week Too Much?


So is squatting 3 times a week too much? Well, the answer ultimately depends on your goals and fitness levels. Squatting more can give you more volume in your training and better strength gains. But that only works if the additional training does not lead to overtraining and potential injury. For more info on overtraining, stay tuned to Home Gym Strength where we’ll have an article on overtraining coming out soon. 

Looking to get into Squatting? 

Are you looking to get into a new squatting routine? Check out Home Gym Strength’s guide to starting a squatting routine without a squat rack. 

Ready to Squat at Home?

Are you an experienced squatter looking to add a squat rack to your home gym? Check out Home Gym Strength’s guide to the best cheap squat racks.