The reason why this is important is because if you were to squat longer sessions, what happens is that you fatigue later in the session. When you fatigue later in the session, your technique is likely to break down. If you allow your technique to breakdown, this will engrain poor technique. So squatting every day means that you do not allow yourself to practice technique in a tired state. Squatting everyday may mean you have an opportunity to dedicate a lot of work for the squat.
If it is closer to a powerlifting competition, you may want to choose the back squat and keep it as the only variation. If it is not closer to a competition, you may decide to incorporate different variations of the squat to improve your squatting technique such as paused squats, tempo squats , pin squats, box squats etc. Again, practicing it everyday can give you an opportunity to focus on technique without overly fatiguing and breaking down technique during the session. If you are attempting to incorporate squatting every day for the purpose of improving technique, there needs to be a focus on keeping most of the sessions submaximal.
There are multiple elements within a training programme that you can manipulate to sustain continual progress long term. At the end of the day, the total training quantity needs to grow over time to keep pushing the stimulus for muscle size and strength. If an athlete has a finite capacity to train in a session, manipulating the training frequency may be a useful way to enable progressive overload.
The addition of more sessions in the week will give you a window for inputting training. We talk about whether this approach can work for novice, intermediate, and advanced powerlifters. This can dramatically increase the risk of boredom and decrease enjoyment and overall experience of the lifter. There is definitely the factor of individual differences when it comes to this and there are famous lifters around the world who have training like this for months and years and made incredible gains.
Unfortunately, these lifters are few to find. For other lifters, it will simply not be mentally sustainable and likely lead to burnout. Burnout will lead to them not adhering and abandoning the training regime or worse the sport.
This is a huge ask of anyone who trains who is not a full time athlete. There is a minimum level of commitment that you need to turn up at the gym every day of the week and train. This does not give flexibility for life events and lifestyle factors. Sleep and nutrition needs to be on point in order to be able to recover from it and not let fatigue progressively accumulate. If there are life events that happen that takes you away from going to a gym for a day or two, this breaks up the cycle of squatting every and thus impacts the consistency and demand of the program.
There are people who support the squatting every day routine who often make the following claims:. In my professional experience, it is true that many people do have the capacity to train harder than they realised that they can and still recover from it. It is also true that someones subjective experience is not necessarily indicative of their readiness to perform.
Ultimately, I think it is a myth that overtraining is a myth. If the program is not managed well, and you push beyond your maximal recoverable amount of training every week, your performance will just plummet. As this is a routine of highly specific training, this may mean certain muscle groups and joints get a beating more than some others.
This will risk pain, which may lead to injury that may render squatting every day no longer a possibility. Squatting every day will mean that there will be a big emphasis on the quad and gluteal muscles and the hip, knee and ankle joints. The longer squatting every day is kept up in training; the more the squat will increase, but that may mean that the deadlift may not go up as much as it can. As a powerlifter, the deadlift still contributes a large proportion to your powerlifting competition total.
This may mean that long term use of squatting every day may disadvantage your deadlift progress and thus hold you back competitively. Check out my article on whether you should squat or deadlift more. For this reason, squatting every day may not be desirable for you if you also need your deadlift to progress equally as much.
At the end of the day, your strength or hypertrophy progress is a zero sum gain in the sense that if you push one thing, it may well negatively impact something else. Check out my article on whether you can squat and deadlift in the same workout. To plan a program that incorporates squatting every day is going to require some thinking to balance out your day to day fatigue levels. Unsurprisingly, doing squats every day makes you a whole lot stronger and less prone to injury.
Better still, by doing squats every day, you're strengthening your core and pretty much signing yourself up for rock hard abs via Harvard Health Publishing. You're also likely to notice improved posture by default. While squats focus mostly on strengthening the legs, you also have to work to stabilize the core, says Pilkington.
In order to keep your chest up, spine straight, and shoulders back and down, you have to engage the muscles of your abs and back. To keep the core engaged, take a nice big inhale as you lower down, and exhale as you stand. This is one of the reasons squats stand out from other lower body exercises: You use so much more than your legs. Pilkington recommends throwing them in during a bathroom break, grabbing friends for a few after lunch, dropping it low while something is cooking on the stove, or even busting a move in between episodes of Friends.
Watts also suggests starting your day out with 20 reps before you leave for work. Put a resistance band around your knees. Place a barbell on your shoulders. Turn your toes out, or step your feet wider. Lift your heels up and score more activation in the calves. There are countless ways you can switch up your squat, whether you add more weight, use different equipment that turns up the burn, or you shake up your stance, says Pilkington.
All you have to do is try a new variation. Check out these squat variations for some inspo.
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