How many squats should you start with in a 90-day challenge?

You can start a 90-day challenge with about 6-10 challenging squat sets per week, spread across 2-3 days. For beginners, that might mean 2-4 sets of 5-8 reps per session ( 8 ). This keeps the effort manageable while you learn the movement. You can add reps or load gradually as your control improves. Individual starting points vary based on experience and comfort.

Do you need to increase your squat reps every day?

No, you don’t need to increase your squat reps every day to make progress. Constant daily increases tend to build fatigue faster than your body can adapt. Instead, progress weekly by adding a rep, a little load, or a harder variation. This progressive squat workout approach keeps the quality high. Small, steady steps often work better than daily jumps over three months.

Can you take rest days during a squat challenge?

Yes, you can and often should take rest days during a squat challenge. Rest days allow your body to adapt and help keep your form clean. Many people do well with 3-4 squat sessions per week, which leaves space for recovery. You can also use lighter days with bodyweight squats. Planned rest tends to support better results than training hard every single day ( 1 ).

Should you use weights during a 90-day squat challenge?

You can use weights during a 90-day squat challenge, but it isn’t required. A weighted squat challenge may support strength when load is added gradually and with good form. Beginners can start with bodyweight or a goblet squat before adding more. Choose loads you can control for your target reps. Individual outcomes vary based on technique, consistency, and recovery.

Can you alternate between different squat variations?

Yes, you can alternate between different squat variations throughout the challenge. Rotating squat variations can keep training engaging ( 9 ). For example, use goblet squats one day, paused squats another, and split squats later in the week. This variety challenges your body without forcing endless rep increases. It also helps you build well-rounded lower-body strength and control over 90 days.