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Like a proper squat<\/a>, the best way to approach the question is to go deep. Here, you will find a history of \u201csquat every day\u201d protocols and an evidence-based evaluation of daily squatting for a variety of training goals. We will also consider the likelihood of harm, discuss the nuts and bolts of programming, and, inevitably, answer the question: Should you<\/em> squat every day?<\/p>\n Broadly, daily squat protocols contain just that \u2014 squats every damn day. Past this commonality, different daily squat protocols contain variables. Some require the same type of squat be used (e.g. always barbell back squats). Others incorporate squat variations<\/a> throughout the week (e.g. front squat, overhead squat, etc.).<\/p>\n Many of these programs are periodized, including planned variation of volume (daily sets and reps) and intensity (weight or percentage of maximum). In the most extreme plans, lifters may be asked to max-out every day with a single or multiple repetition sets.<\/p>\n The defining feature of all daily squat protocols is ultra-high frequency squat training<\/strong>. Traditionally, a muscle group is trained and then given 48 hours (or longer) to recover. (1<\/a>)<\/p>\n Brazen \u201csquat daily\u201d protocols provide only about 24-hours recovery between bouts. To the traditional strength coach or athlete, this may sound like blasphemy, but high-level athletes are successfully squatting daily and have been for decades. (2<\/a>)<\/p>\n In the age of commercialism, one might think the \u201cbig squat rack\u201d industry developed the idea of daily squatting just to sell their wares. But the history of squatting every day runs deeper than pushing powder-coated steel and graphic T-shirts. It even predates social media hashtags like #squatober.<\/p>\n Like many draconian activities in the gym, the origin of modern daily squatting can be traced to Eastern European origins. Starting in the 1960s, Bulgarian coach Ivan Abadjiev successfully trained Olympic weightlifters using a high-volume system that included the competition lifts and squats every day. (3<\/a>)<\/p>\n This so-called \u201cBulgarian method\u201d was not without controversy, but it helped to produce gold medalists in Olympic weightlifting. And yes, one could assume the success of the Bulgarian method was largely pharmacological, but does high-frequency training provide an edge when training for certain attributes?<\/p>\n Daily squat programs may have originated in Olympic weightlifting, but they\u2019ve now taken a foothold in powerlifting<\/a>. Does high-frequency training make sense for the strength-focused lifter?<\/p>\n Research seem to find an advantage to higher frequency training among certain types of lifters, including young adults and intermediate and advanced trainees. The finding most notable for daily squatting was reported by a pair of meta-analyses \u2014 improved strength gain for multi-joint exercises when training at higher frequencies. (4<\/a>)(5<\/a>)<\/p>\n In both meta-analyses, this effect was tiered, with significant benefit for each additional training session per week up to four or greater. In other words: the more frequency, the better (to an extent)<\/b>.<\/p>\n However, the findings were based on a limited number of available studies on frequencies at or above four training sessions per week, and studies that allowed more sets and reps for the higher frequency training groups were included in the analysis. (4<\/a>)(5<\/a>) More recent studies with intensity- and volume-matched protocols show no difference in strength outcomes. (6<\/a>)(7<\/a>)(8<\/a>)(9<\/a>)<\/p>\n But the take-home message stands: there does not appear to be any downside to high-frequency training when it comes to strength outcomes. And, if high-frequency training allows you to train harder or do more, there might be a benefit.<\/p>\n For building muscle, there is an argument for high-frequency training. Protein, as you probably know, is kind of a big deal for muscle growth<\/a>.<\/p>\n A lifting session stimulates construction of new muscle by increasing rates of protein synthesis. But the increased protein synthesis rate is short-lived, peaking at about 24 hours post-training before rapidly declining. (11<\/a>) Frequent training, therefore, may help to keep the muscle in a building, or \u201canabolic,\u201d state<\/strong> by repeatedly stimulating muscle protein synthesis. (12<\/a>)<\/p>\n Theory aside, a meta-analysis of training studies failed to show significant benefit of increased frequency when volume (total sets and reps) is kept constant. (13<\/a>) Keep in mind, most of the \u201chigh-frequency training\u201d studies in the meta-analysis were looking at three or four sessions per week for a given muscle group. Squatting every day will train the quads, glutes, and calves, well, every day.<\/p>\n While research on ultra-high frequency training (five or more sessions per week) remains sparse, more studies are taking on ultra-high frequency training protocols and comparing muscle gains to lower frequency.<\/p>\n Don\u2019t get too excited yet. The findings of recent, volume-matched studies are unlikely to change the conclusion provided by the previous meta-analysis \u2014\u201cNo difference\u201d in muscle growth<\/strong> between ultra-high-frequency training and low-frequency training when overall volume is the same<\/strong>. (6<\/a>)(8<\/a>)(9<\/a>)(10<\/a>)<\/p>\n Here\u2019s where things get interesting. When total weekly training volumes were not equal, research has reported moderate benefits to three or more sessions per week. (13<\/a>) This makes sense, as lifting volume is a driver of hypertrophy. (14<\/a>)(15<\/a>) This point is key when considering daily squatting because, if squatting every day helps you achieve more quality sets and reps<\/strong>, there\u2019s a good chance it will help you to grow bigger muscles<\/strong>.<\/p>\n Bulgarian Olympic weightlifters were early-adopters of ultra-high frequency training. They were training for a power- and technique-driven sport. Although direct research is lacking, squatting every day to develop lower body power appears anecdotally promising.<\/p>\n Power training is most effective when failed reps and general fatigue are avoided. (16<\/a>) Therefore, power training programs tend to use sub-maximal loads with set, rep, and rest schemes designed to avoid failure.<\/p>\n Squatting every day may be an appealing option because it is likely that power-focused lifters will recover within 24 hours and be ready to perform again. (17<\/a>) High-level Olympic lifters train as often as 18 times per week.<\/p>\n Distributing training across frequent, shorter sessions not only reduces overall fatigue<\/strong>, but it provides more opportunities to practice exercise technique and skill<\/strong>. Remember the wisdom of legendary American wrestling coach Dan Gable: If something is important, do it every day.<\/p>\n The most extreme daily squatting protocols ask the lifter to \u201cmax out\u201d or test their maximum strength every day. Daily max protocols fly in the face of conventional strength and conditioning practices.<\/p>\n To dissuade lifters from maxing out every chance they get, a coach might say, \u201ctraining and testing are two different things.\u201d Strength tests are low volume with maximum loads. For example, working up to a one-repetition maximum (1RM) squat and then calling it a day. Training for strength typically consists of multiple sets of multiple repetition sets. For example, four sets of five or three sets of eight.<\/p>\n Maxing out in every session can be physically taxing and might result in rapid accumulation of fatigue. Also, since most lifters are in no condition to train efficiently after maxing out, testing strength comes at the expense of traditional training.<\/p>\n Interestingly, training that consists exclusively of 1RM testing twice per week has been linked to strength improvements similar to higher volume training (i.e. four sets of eight to 12 reps, twice per week). (18<\/a>) There is something to be said for practicing the test<\/strong> and getting more comfortable under heavy loads<\/strong>.<\/p>\n Research was performed on three very experienced powerlifters who spent 37 days hitting daily 1RMs. (2<\/a>) Each of the participants improved their 1RM over the course of training, ranging from five to 10%, which is serious progress for an experienced lifter.<\/p>\n However, the lifters didn\u2019t only perform a 1RM. Their daily squat workouts also included five sets of doubles or triples at 90% 1RM and 85% 1RM, respectively, for the first 30 days of the trial. Daily maximum squatting for roughly six weeks appears to be a viable strength-building method in well-trained lifters<\/strong>.<\/p>\n Just be cautious extrapolating this data to your own training. Are you a healthy powerlifter with a lengthy training history? Do you have trained spotters to keep you safe every day? Could you handle the mental and physical grind of maxing out every day?<\/p>\n If you answered \u201cNo\u201d to any of the above questions, daily max squatting is probably not for you<\/strong>. Keep in mind, even a middle-of-the-road (non-max) daily squatting routine gives you plenty of opportunities to both train and test your squat.<\/p>\n Overtraining is defined as a persistent decrease in performance lasting months. (19<\/a>) It\u2019s the fastest way to derail your train to Gainsville. Overtraining is associated with performing too much exercise volume and\/or too much exercise intensity. So, will daily squatting cause you to overtrain? Not likely, but let\u2019s take a step back and discuss the nuances.<\/p>\n Genuine over-training appears to be rare among lifters<\/strong>. (19<\/a>) But you\u2019re not out of the water yet. Two related and more common phenomena are non-functional over-reaching and functional over-reaching.<\/p>\n Non-functional over-reaching is overtraining\u2019s little brother \u2014 not nearly as dangerous, but still a persona non grata in any decent muscle-focused community. It\u2019s a performance loss lasting weeks to months, which rebounds back to baseline after a period of recovery. (19<\/a>) You end up with no net loss, but nothing gained<\/strong>.<\/p>\n Functional over-reaching, or simply \u201cover-reaching,\u201d is a short-term performance loss followed by super-compensation (rebounded improvement). After days-to-weeks of lagging, you recover and overall performance increases. (19<\/a>)(20<\/a>) When used strategically, functional over-reaching is a powerful tool for making new gains<\/strong>.<\/p>\n Overtraining, non-functional over-reaching, and functional over-reaching \u2014 where will squatting every day put you on this spectrum?<\/p>\n One daily-squatting study sought out to cause overtraining. After performing 10 one-rep max lifts per day, every day for two weeks straight, researchers saw lifters\u2019 1RM strength drop an average of more than 10% and blood levels of creatine kinase (a marker of muscle damage) nearly double. (20<\/a>) However, the researchers failed to conduct a follow-up test after a period of recovery.<\/p>\n Instead, the final 1RM test was conducted the day after the final training session. To determine whether the study truly induced overtraining based on our established definitions, a longer period of recovery should have been provided before performance testing. We can only theorize whether the high-intensity squat every day protocol led to long-term losses in performance.<\/p>\n Another study by the same lead researcher clearly showed non-functional over-reaching among intermediate trainees with a high-intensity squat protocol. The training consisted of two singles at 95% 1RM, three singles at 90% 1RM, and three sets of 10 leg curls performed three times weekly for three weeks. (21<\/a>)<\/p>\n The trainees’ squat strength failed to improve during the rigorous training and failed to improve following three weeks of baseline training for recovery. These findings should be eye-opening. The study shows how quickly high-intensity training, even at moderate frequency, can push lifters away from results.<\/p>\n Non-functional over-reaching can be surprisingly sneaky<\/strong>. The participants didn\u2019t report increased muscle, knee, or low back soreness or pain throughout the high-intensity protocol. (21<\/a>)<\/p>\n The only published study on daily squatting is the previously discussed research on the three powerlifters who hit 1RMs daily for six weeks. These powerlifters didn\u2019t actually overtrain, but their 1RM fell below baseline at multiple points during the study.<\/p>\n The lifters undoubtedly experienced functional over-reaching at the beginning of the intense protocol, because their strength ultimately rebounded and improved. (2<\/a>)<\/p>\n While true over-training is unlikely, non-functional over-reaching (unproductive training) is a real risk<\/strong> when squatting frequently. Avoid this pitfall using well-designed programming.<\/p>\n If you are going to squat every day, you need to pay attention to more than just volume and intensity. A number of variables are important when selecting a program or developing your own.<\/p>\n Daily squat programs should include some degree of variation. This can include changes in programming variables: intensity (weight), volume (sets and reps), rep speed, rest intervals, frequency, and exercise selection. (22<\/a>) Squatting every day precludes variation in frequency, but should not limit manipulation of the other variables.<\/p>\n If you are not a competitive powerlifter, you should not feel limited to programming only the back squat<\/strong>. A wide variety of \u201csquats\u201d can be used in daily squatting programs, each with unique qualities and benefits.<\/p>\n Squat variations that promote a more upright torso are more knee-dominant and will hit your quads harder. Options include, but are not limited to: Zercher squats<\/a>, goblet squats<\/a>, heels-elevated squats, and safety squat bar squats.<\/p>\n <\/p>\n <\/p>\n A post shared by Merrick Lincoln, DPT, CSCS (@drlincolnlifts)<\/a><\/p>\n<\/div>\n<\/blockquote>\n\n
<\/a><\/strong>What Are Daily Squat Protocols?<\/strong><\/h2>\n
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History of Squatting Every Day<\/strong><\/h3>\n
<\/a><\/strong>Daily Squatting for Strength<\/strong><\/h2>\n
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<\/a><\/strong>Daily Squatting for Hypertrophy<\/strong><\/h2>\n
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<\/a><\/strong>Daily Squatting for Power<\/strong><\/h2>\n
<\/a><\/strong>Should I Max Out Every Day?<\/strong><\/h2>\n
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<\/a><\/strong>Is it Overtraining?<\/strong><\/h2>\n
Over-training vs. Over-reaching<\/h3>\n
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<\/a><\/strong>The Right Way to Squat Every Day<\/strong><\/h2>\n
Variation<\/h3>\n
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