Success is the sum of small efforts, repeated day in and day out." – Robert Collier.

Squats are one of the best exercises for strengthening your lower body. They work multiple muscle groups at once, making them a key part of many workout routines. Whether you're doing them with just your body weight or adding weights, squats help improve strength, endurance, and overall fitness.

Lately, fitness challenges like the 100 squats a day challenge has gained popularity. In this challenge, participants commit to doing 100 squats every day for a certain period. People take on this challenge for different reasons—some want to lose weight, others focus on building muscle, and many simply aim to boost their fitness levels.

The concept is straightforward but intense: complete 100 squats daily and see how your body transforms. But what really happens when you take on this challenge? Does it actually tone your legs, burn fat, and increase strength? In this blog, we’ll break down the short-term and long-term effects of doing 100 squats a day, how it impacts different muscle groups, and what it means for your overall health.

Understanding Squats

Squats are a fundamental bodyweight squats exercise that involves bending at the knees and hips while keeping the back straight. This movement mimics sitting in a chair and is essential for building lower-body strength. Squats primarily target:

• Quadriceps (front thigh muscles)
• Hamstrings (back thigh muscles)
• Glutes (butt muscles)
• Core muscles
• Lower back and calves

Different Types of Squats:

• Bodyweight squats – Performed without any added resistance.
• Sumo squats – A wider stance targets the inner thighs and glutes (sumo squats work what muscles - primarily adductors and glutes).
• Jump squats – Incorporate explosive movements for cardio and power.
• Weighted squats – Include resistance such as a barbell (bar sumo squat), kettlebell, or dumbbell sumo squats (db sumo squat).
• Sumo squat barre – A ballet-inspired variation focusing on control and endurance.

Short-Term Effects of Doing 100 Squats a Day

Immediate Effects After the First Few Days

Muscle Soreness: The first noticeable change is Delayed Onset Muscle Soreness (DOMS). Your quadriceps, hamstrings, and glutes will feel sore due to increased muscle engagement.

• Increased Blood Flow & Heart Rate: Since squats are compound movements, they elevate heart rate and promote circulation.
• Temporary Fatigue & Discomfort: Completing 100 reps daily can lead to tired legs and mild exhaustion in the initial phase.

Adaptation Within the First 1-2 Weeks

• Improved Endurance: Your body gradually adapts, and the soreness decreases.
• Better Squat Form & Range of Motion: Consistent practice helps correct posture.
• Visible Changes: Slight toning of legs and glutes becomes noticeable, as seen in 100 squats a day before and after pictures shared by many fitness enthusiasts.

Long-Term Effects of Doing 100 Squats Daily

Strength and Muscle Growth

• Squats are known for strengthening and increasing muscle mass in the thighs, glutes, and calves.
• Core and Lower Back Benefits: Squats also engage the core and lower back, improving posture and stability.

Fat Loss and Calorie Burn

• Squats are a powerful calorie-burning exercise. A person weighing 150 lbs burns around 230-250 calories by doing 100 squats.
• Can 100 squats a day help with weight loss? Yes, when paired with a proper diet, squats can contribute to fat loss and toning.

Impact on Posture and Mobility

• Improved balance and stability due to core engagement.
• Increased hip and lower back flexibility, reducing stiffness.

Cardiovascular Benefits

• Elevated heart rate. It improves heart health and circulation.
• Regular squats enhance cardiovascular endurance, especially with jump squats.

Bone and Joint Health

• Strengthens bones, reducing osteoporosis risk.
• Impact on knee and ankle joints – beneficial if done with proper form, but excessive repetition without variation may cause strain.

Metric Short-Term Effect Long-Term Effect 

• Muscle Growth - Temporary soreness, minor toning, Significant muscle increase 
• Fat Burn - Moderate calorie burn Visible fat loss & toning 
• Strength - Initial fatigue Enhanced lower-body power 
• Posture - Minimal impact Improved spinal alignment 
• Mobility - Slight stiffness Increased flexibility 
• Heart Health - Elevated heart rate Improved endurance 
• Joint Health - Possible strain if overdone Strengthened bones & joints 

Common Questions About 100 Squats Daily

• Is 100 squats a day good? Yes, it can improve lower-body strength and endurance.
• Will 100 squats a day do anything? Yes, it enhances muscle tone and calorie burn.
• What will 100 squats a day do? It can lead to stronger legs and glutes and improved fitness.
• How many squats should I do a day? If you’re a beginner, start with 30-50 squats and gradually increase.
• What happens if I do squats every day? You may notice improved leg strength, muscle tone, and endurance over time.
• If I do 100 squats a day, what will happen? Expect stronger thighs and glutes, better balance, and increased stamina.
• 100 squats a day for a month results? Visible toning, better endurance, and possible weight loss depending on diet.
• How many squats should you do a day? It depends on fitness level, but 100 reps is an ambitious yet effective goal.
• Sumo squat for glutes? Sumo squats are particularly effective in targeting the glutes and inner thighs.

Also Read: Are Personal Trainers Really Helpful?

Potential Downsides and Risks

While doing 100 squats a day can bring noticeable benefits, it also comes with potential risks. Overtraining, poor form, and lack of exercise variety can lead to injuries and hinder progress.

Overtraining and Muscle Fatigue

Pushing the body beyond its limits can lead to muscle fatigue and overtraining syndrome. Some signs include:

• Persistent soreness
• Decreased performance
• Increased injury risk
• Sleep disturbances

To prevent overtraining, incorporate rest days and focus on nutrition and hydration. Recovery is just as important as exercise for muscle growth and endurance.

Joint Strain and Injury Risks

Repeated body weight squats exercises without proper form can cause knee pain, lower back strain, and hip discomfort. Common mistakes include:

• Leaning too forward – Leads to back strain.
• Knees extending past toes – Increases knee stress.
• Improper foot placement – Affects balance and muscle activation.

Stretching and warm-ups before workouts can reduce injury risks. Adding dumbbell sumo squats can also distribute muscle activation more evenly across the lower body, improving overall strength.

Lack of Exercise Variation

Relying solely on squats for lower-body training can lead to muscle imbalances. At the same time, sumo squats work what muscles like the glutes, hamstrings, and quads. Overemphasis on a single exercise can neglect stabilizer muscles.

Alternative lower-body exercises include:

• Lunges – Work quads and glutes.
• Deadlifts – Strengthen hamstrings and lower back.
• Leg presses – Add resistance and variety.

Adding a sumo squat barre to your routine can help engage your inner thighs and glutes, ensuring a more balanced workout.

Tips to Maximize the Benefits

If you're committed to the 100 squat protocol, optimizing form, variety, and recovery is essential for long-term progress.

6.1 Proper Squat Form

Using the correct form ensures maximum muscle activation while preventing injuries. Follow these steps for a perfect squat:

1. Stand with feet shoulder-width apart.
2. Keep the chest up and engage core muscles.
3. Lower hips until thighs are parallel to the floor.
4. Push through heels to return to standing.
5. Avoid locking your knees at the top.

Common mistakes to avoid:

• Rounding the back
• Collapsing knees inward
• Not going low enough

Combining Squats with Other Exercises

For balanced lower-body development, pair squats with:

• Lunges – Improves stability and strengthens quads.
• Deadlifts – Targets hamstrings and glutes.
• Leg presses – Adds resistance for hypertrophy.
• DB sumo squat – Enhances glute engagement.

A bar sumo squat can add variety and challenge by shifting the focus toward inner thigh muscles and hip mobility.

Nutrition and Recovery

Proper nutrition enhances muscle repair and growth. Include:

• Protein-rich foods (chicken, eggs, tofu) for muscle recovery.
• Carbohydrates to restore energy levels.
• Hydration to prevent cramps and improve performance.

A balanced diet ensures that the 100 squats a day benefits are fully realized.

Progressive Overload and Modifications

To continue progressing, incorporate:

• Adding weights (use a dumbbell sumo squat).
• Increasing reps gradually.
• Trying squat variations (jump squats, sumo squat for glutes).
• Challenging endurance (e.g., 100 squats a day for a month results).

Progressive overload prevents plateaus and maximizes strength gains.

Real-Life Experiences and Testimonials

The 100 squats a day challenge has gained popularity among fitness enthusiasts, beginners, and athletes looking to improve their lower-body strength and endurance. Many people take on this challenge to test their physical limits and observe how their body responds over time.

Success Stories

Sarah (Beginner to Fitness Enthusiast):

• Started with body weight squats exercise as she had no prior strength training experience.
• In the first week, she experienced significant muscle soreness but felt more energetic.
• By the second week, she noticed that everyday activities like climbing stairs felt easier.
• By the end of 30 days, she saw 100 squats a day, and benefits such as improved leg tone and better stamina.
• She concluded that squats not only build strength but also improve balance and coordination.

Mike (Athlete & Runner):

• Initially skeptical, he asked, "If I do 100 squats a day, what will happen?" and started the challenge.
• By incorporating dumbbell sumo squats, he noticed a significant improvement in leg endurance and explosiveness during sprinting.
• After four weeks, his performance in long-distance running improved, and he felt less fatigue after workouts.

Lisa (Busy Professional & Mother of Two):

• She struggled to find time for structured workouts but committed to 100 squats a day as a quick fitness routine.
• After the first two weeks, she experienced improved lower-body strength, making daily activities like lifting her kids and standing for long hours easier.
• She reported better posture and reduced lower back discomfort, attributing it to stronger glutes and core stability.

Before and After Results

Many participants of the 100 squat protocol share their before-and-after experiences online, showing visible progress in muscle tone, endurance, and posture. Here’s a general timeline of how the body adapts:

Time Frame Reported Results 

Enhanced endurance, toned legs, improved balance.

Several 100 squats a day before and after pictures highlight the transformation in leg strength and body composition. While some notice increased muscle tone, others experience weight loss due to the extra calorie burn.

Takeaways from Real-Life Experiences

• Consistency is key—those who stuck to the challenge saw the best results.
• Proper form matters—incorrect posture led to knee or lower back pain for some participants.
• Combining squats with other exercises led to better muscle balance and fewer injuries.

Conclusion

Doing 100 squats a day can be a great way to build lower-body strength, endurance, and mobility.  However, it’s essential to balance it with proper form, recovery, and complementary exercises.

Who Should Try This Challenge?

• Beginners looking for a simple fitness habit.
• Athletes who want to improve endurance.
• People want to tone their legs and glutes.

Who Should Avoid It?

• Individuals with knee or lower back issues.
• Those prone to overuse injuries.
• People need more workout variety.

So, is 100 squats a day good? The answer depends on your goals. What does 100 squats a day do? It builds endurance and strength but should be part of a well-rounded workout plan. Instead of asking will 100 squats a day do anything, it's better to focus on what will 100 squats a day do alongside other exercises. If you're still wondering what happens if I do squats every day, consider a balanced approach to maximize benefits and avoid drawbacks.

Frequently Asked Questions (FAQ)

What are the health benefits of squats?

Squats are an incredibly accessible exercise that can be done anywhere without equipment. Some of the significant health benefits are:-

• Performing squats can significantly improve your body's ability to control blood sugar.
• The muscles in the legs, glutes, and hips are the largest and most powerful in the body.
• The muscles in the legs, glutes, and hips are the largest and most powerful in the body.
• Building new muscle increases the body's capacity to absorb and use glucose from the bloodstream.

What are the muscle engagement benefits?

Muscle engagement during workouts is key for effective calorie burn and glucose utilization.

How much time does 100 squats require in a day?

Doing 100 squats day took only three to five minutes a day. Completing 100 squats a day can be managed by splitting them into smaller sets throughout the day.

Can 100 squats a day replace going to the gym?

While 100 squats daily create a strong lower-body workout, they don’t fully replace a gym routine. Squats target legs and glutes but miss upper-body and cardio benefits. If you're skeptical, try combining squats with push-ups or planks for a more balanced approach.

What if I can’t do 100 squats in one go?

No problem! Break them into sets (e.g., 5 sets of 20) throughout the day. The finish line isn’t about speed—it’s about consistency and gradual improvement.