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Look, I get it. You've probably seen those "do 100 squats every day for a month" challenges all over social media. And maybe you're wondering if that's actually a good idea or just another way to wreck your knees.

The honest answer? There's no magic number that works for everyone. It really comes down to where you're starting from and what your body can handle.

Why Squats Work (When You Do Them Right)

Squats hit pretty much everything below your waist — quads, hamstrings, glutes, even your core gets involved. That's why they're in basically every workout program out there.

But here's where most people mess up. They focus way too much on cranking out reps and forget about form. Bad form doesn't just mean you're wasting your time. It means you're setting yourself up for knee pain, lower back issues, and a whole bunch of problems down the road.

The basics aren't complicated. Keep your back straight. Don't let your knees cave in. Make sure you're actually sitting back into it instead of just bending forward. Get these right before you worry about anything else.

So How Many Should You Actually Do?

Depends on your level, honestly.

Just starting out? Stick with 2 or 3 sets of 15. Yeah, I know that sounds boring. But trust me, if you can't do 15 clean reps, you're not ready for more. Film yourself if you have to. Your form probably isn't as good as you think it is (mine wasn't either when I started).

Been training for a while? You can bump it up to 3 or 4 sets of 20-25. Throw in some variations too — goblet squats, sumo squats, whatever keeps it interesting. Your body adapts fast, so you gotta switch things up.

For the more experienced crowd, sure, you can try those 100-a-day challenges. Just don't do the exact same squat 100 times. Mix it up. Your joints will thank you.

And honestly? Listen to your body. If your knees are screaming at you the next day, you did too much. Simple as that.

The Gear Thing Everyone Ignores

Most people think equipment is just for show. Like you're trying to look cool at the gym or something. But the right gear actually makes a difference — not just in comfort, but in whether you can keep training without breaking down.

Barbell pads are one of those things people skip until they try heavy back squats for the first time. Then suddenly that bar feels like it's digging into your bones. A good pad fixes that. You're not distracted by the discomfort, so you can actually focus on the lift. Works for hip thrusts too, by the way.

Knee wraps aren't just for powerlifters. If you're doing high-rep days or going heavy, a little extra support goes a long way. They add compression around the joint without locking you in place. I started using wraps after tweaking my knee on a high-volume week, and honestly wish I'd done it sooner.

Now lifting straps for squats might sound weird at first. But if you've ever tried front squats and felt like your wrists were about to snap, you know what I'm talking about. You can loop straps around the bar instead of using that awkward clean grip. Makes the whole thing way more comfortable, especially if mobility isn't your strong suit.

And then there's voodoo floss bands. I ignored these for way too long. Basically, you wrap them tight around stiff joints before training — ankles, knees, whatever's feeling rough. It helps flush out the area and gets you moving better. If you squat a lot, your knees probably feel it. These bands actually help, especially on those mornings when everything feels tight.

Mix Up Your Squats

Doing the same squat every single day gets old fast. Plus, your body stops responding as much. Here's what I rotate through:

Goblet squats are great if you want to really feel your core working. Hold a weight at chest level and go deep. Burns like crazy.

Jump squats are brutal but worth it. You're basically doing cardio and strength training at once. Just make sure you land soft — your knees aren't invincible.

Bulgarian split squats are my least favorite, which probably means I should do more of them. One leg elevated behind you. It's awkward and humbling, but it'll fix imbalances fast.

Sumo squats hit the inner thighs and glutes differently. Wider stance, toes pointed out. Simple change, big difference.

And if wrist mobility is holding you back on front squats, seriously, try the straps. Game changer.

How to Add More Without Wrecking Yourself

Don't just jump from 30 squats to 100 overnight. That's how you end up limping around for a week.

Start slow. First couple weeks, just work on getting your form dialed in. 2 sets of 15, that's it. Make every rep count.

Week 3 or 4, add more volume. Maybe go up to 3 sets of 20. See how you feel the next day. Sore is fine. Pain is not.

Once that feels easy, start adding weight. Drop the reps back down to 10-12 per set. If you're using a barbell, throw on a pad so you're not constantly distracted by discomfort.

Then just keep gradually adding more — either more weight or more reps. But here's the key: take rest days. Your muscles don't grow in the gym. They grow when you're recovering.

When Your Body's Telling You to Chill

There's a difference between being sore and being hurt. Learn it early.

Sharp knee pain? That's not normal. Stop.

Lower back pain that sticks around for days? You're doing something wrong.

Can't bend your knees properly the next day? You overdid it.

Legs feel constantly tired even after rest days? You're not recovering enough.

If any of that sounds familiar, take a step back. Maybe add some recovery tools into the mix. Scale back the volume. Your ego will survive, but your knees might not if you keep pushing through pain.

Growing Your Glutes

If you're chasing that bigger butt, depth matters more than you think. Half squats aren't gonna cut it. You gotta go deep to really hit the glutes.

Aim for 3 sets of 10-15 deep squats, a few times a week. Add weight when you can. That's really all there is to it.

And yeah, using a barbell pad makes a huge difference once you're lifting heavier. You're not constantly adjusting because the bar's uncomfortable. You can just focus on the work.

Why Runners Should Squat Too

Squats aren't just for people trying to build muscle. If you run, you need strong legs. Period.

Stronger glutes and quads mean you can push harder and go faster. Plus, squats strengthen all the small stabilizer muscles around your knees and ankles. That's how you avoid those annoying running injuries that sideline you for weeks.

And if your joints feel beat up from all the miles, those compression bands I mentioned earlier? They help. Wrap them before a run or after a hard training session. Makes a noticeable difference in how stiff you feel.

Final Thoughts

Quality beats quantity every time. I'd rather see you do 30 perfect squats than 200 sloppy ones.

Use the right gear when you need it. There's no award for making things harder than they need to be. If a barbell pad helps you lift better, use it. If your knees need some support, wear the wraps. If your wrists are killing you on front squats, grab some straps.

Start where you are. Progress slowly. Listen to your body. That's really the whole formula.

Check out our barbell pads, knee wraps, lifting straps, and voodoo floss bands if you want gear that'll actually hold up to heavy use.

Got questions? Drop them in the comments. We're here to help.