How many squats should I do per day?

The number of squats to perform depends on your goals and fitness level. For strength or muscle growth, you should aim for 3 to 4 sets of 8 to 12 reps per session, two to three times per week ( 11 ). You should also focus on proper form and adequate recovery between sessions.

Is deadlift back or legs?

Deadlifts engage both the back and legs. The primary movers are the glutes, hamstrings, and lower back, which makes it a compound exercise. The exact focus depends on the variation. For example, Romanian deadlifts target the hamstrings and glutes, while conventional deadlifts involve the lower back more ( 13 ).

Is 3 leg days too much?

Three leg days per week can work, but it depends on your training volume and fitness level. For most people, two well-structured leg sessions a week are sufficient to allow recovery and growth. Overtraining without proper recovery will increase the risk of injury.

How long should I rest between sets?

Rest periods depend on the goal of your training. For strength-focused workouts, rest for 2 to 3 minutes between sets. For hypertrophy or muscle growth, stick to 60 to 90 seconds. Shorter rest (30-60 seconds) is suitable for endurance or high-intensity training. Listen to your body and adjust as needed.