What Happens when You Squat Everyday?

Something that trainers learn through their certifications and studying is that post workout, we need time to recover for our bodies to have the ability to repair the muscles we’ve broken down. It’s been taught that if we were to train the same muscle group everyday that we wouldn’t see progress and would risk injury. So, relate to this, is it beneficial to squat everyday and see positive results?

About a year ago one of my best friends was squatting and doing glute workouts everyday and wasn’t making any progress. I immediately explained the concept of “overtraining” to her as the reason why she wasn’t making progress. As I invited her to start training with me, I realized that it may not have been the fact that she was doing glute exercises everyday, but more in relation to the fact that she was training aimlessly with her workouts. Meaning, she wasn’t tracking the amount of sets, reps, or weight she used when she worked out. She just grabbed something and did it, which can work for some, but awareness is important in making progress. Was she not making progress because of overtraining or was it because she wasn’t being aware?

After training with me, she began making insane progress within even just a year of consistency and being aware of the amount of weight she uses, moving up in weight as she plateaus in progress, and adjusting her reps and sets to manipulate her progress and see improvements.

  • Text Hover

The answer really depends on the person based on genetics and environment. When it comes to genetics, this means our bodies are predisposed to certain things and with that comes how quickly our bodies adapt and recover to certain situations. Some people are able to recover very quickly while others are sore after every workout despite being consistent in their programs. So in those cases, squatting everyday may not be the best option for people to make the most optimal progress. For others, if their recovery time is quick, then doing the Bulgarian style of training may be a beneficial way to hit some mad PR’s and maxes in the gym with squats.

Its also important to pay attention to environment. If we have someone who is unfamiliar with training and is a beginner or intermediate lifter, we wouldn’t thrown them into a Bulgarian style of training (squatting everyday). Instead, we would put them onto a progressive program: squatting 2x per week and then moving up from there. As their bodies adapt to this style of training, we can have them training 3x a week to 4x and onwards as they get better and their bodies get used to this.

When it comes to the science of it, research says, in theory, that it takes several months or years to experience overtraining. That being said, its also been noted that studies cannot currently prove or disprove that overtraining exists at all in relation to our CNS and muscular. What this means is that we have to look at every situation individually and see how each person adapts. We can see how people are affected in programs based on how quickly they progress or stall.

So, is it possible to squat everyday? Yes. Is it possible that you can make some crazy squat maxes (1RM) by following this method? Hell yeah. Do you want to learn more about training like a beast? Yeah you do. Sign up for a free consultation today.



Lexes O'Hara

Lexes O'Hara is a personal trainer and nutrition coach. Her work philosophy is to teach her clients to, "train, eat, and live like a bad ass." Certifications include NASM CPT and FNS.