Will 100 squats a day do something? Here's what actually happens

Doing 100 squats a day sounds simple. No equipment. No gym membership. Just you, your body, and a floor. But does it actually do anything? Or is it just another fitness myth that sounds good on social media but falls flat in real life?

What happens to your body after 100 squats a day for a week

Most people start with high energy. Day one feels easy. Day three? Your thighs burn. Day five? You’re limping a little. By day seven, you’re not sure if you’ve built muscle or just learned how to hate stairs.

Here’s what’s really going on. Your quadriceps, glutes, and hamstrings are getting worked harder than they have in weeks-if not years. That’s not a bad thing. A 2023 study from the University of Sydney tracked 120 adults doing 100 bodyweight squats daily for 30 days. Those who stuck with it saw a 12% increase in leg strength and a 7% improvement in endurance. That’s measurable. Not flashy, but real.

But strength isn’t the only change. Your hips and lower back start adjusting. Your posture improves-not because you’re trying, but because your body’s learning to move better. You stand taller. You walk with less wobble. That’s the hidden benefit.

Will you lose belly fat doing 100 squats a day?

No. Not directly.

Squats burn calories, sure. One set of 100 squats might use 50-70 calories depending on your weight. That’s less than a 10-minute walk. You can’t out-squat a bad diet. If you’re eating processed snacks and sugary drinks, 100 squats won’t magically melt your belly fat.

But here’s the twist: if you’re consistent, you might start eating better. Why? Because your body starts asking for better fuel. You feel the difference after a heavy meal. You notice how sluggish you feel after soda. That’s not magic. That’s your body adapting.

So while squats don’t burn fat directly, they can help you build habits that lead to fat loss. The real change isn’t in your legs-it’s in your choices.

What about muscle growth?

Can you get big legs from 100 bodyweight squats a day? Probably not. Not unless you’re a complete beginner.

Bodyweight squats are great for endurance and tone, but muscle growth (hypertrophy) needs resistance. Think about it: if you can do 100 squats without stopping, your muscles aren’t being pushed hard enough to grow. They’re just getting better at doing the same thing over and over.

That’s not useless. But if your goal is bigger legs, you’ll need to add weight. A 2024 study in the Journal of Strength and Conditioning Research found that people who added just 10% bodyweight resistance (like a backpack with books) to their daily squats saw 3x more muscle growth than those who didn’t.

So if you’re stuck at 100 squats and nothing’s changing, it’s not that the routine doesn’t work-it’s that your body has adapted. Time to make it harder.

Who benefits most from 100 squats a day?

Not everyone.

If you’re new to movement, recovering from injury, or just getting back into fitness, 100 squats a day is a solid starting point. It builds consistency. It teaches your body to move properly. It’s low-risk and high-reward for beginners.

If you’re already strong, already lifting weights, already doing lunges, deadlifts, and step-ups? Then 100 squats a day might feel like a warm-up. It won’t challenge you. You’ll get bored. And boredom leads to quitting.

And if you have knee issues? Proceed with caution. Deep squats with poor form can irritate the patellar tendon. If your knees crack or ache during the movement, stop. Try wall sits or seated leg lifts instead.

There’s no one-size-fits-all. The best routine is the one you can stick to-and that changes depending on where you are right now.

How to make 100 squats a day actually work

Just doing 100 squats isn’t enough. You need structure.

• Break them up. Do 25 squats after each meal. Or 50 in the morning, 50 at night. It’s easier on your joints and your willpower.
• Focus on form. Don’t rush. Keep your chest up, knees tracking over your toes, hips back like you’re sitting in a chair. If you’re leaning forward or letting your knees cave in, you’re not getting the full benefit-and you’re risking injury.
• Track progress. After two weeks, try doing 100 squats without stopping. If you can, that’s great. Now try holding a water bottle in both hands. Or do them slower-3 seconds down, 3 seconds up.
• Pair them with something else. Add 10 push-ups after your squats. Do 5 minutes of stretching. Walk for 10 minutes after dinner. Movement builds on movement.

The goal isn’t to hit 100. The goal is to build a habit that makes movement part of your day-not a chore.

What happens after 30 days?

After a month, most people notice three things:

1. They can climb stairs without huffing.
2. They feel more confident standing up from a chair.
3. They don’t feel as stiff in the morning.

That’s it. No six-pack. No huge legs. But you’re moving better. That’s the real win.

Some people keep going. Others plateau. A few quit because they expected dramatic results. That’s the trap. Fitness isn’t about quick fixes. It’s about showing up when no one’s watching.

If you do 100 squats a day for 30 days and nothing changes on the scale, you’re still winning. You’ve trained your body to move. You’ve built discipline. You’ve proven you can stick to something.

That’s more than most people do.

What to do next

If 100 squats feels easy after a month, don’t just do more. Get smarter.

• Add resistance: Use a backpack with books, a water jug, or a dumbbell.
• Try variations: Jump squats, pistol squats (one-leg), or slow eccentric squats (5-second descent).
• Combine with other moves: Add lunges, glute bridges, or calf raises to round out your routine.

Or, if you’re loving the routine, keep doing it. There’s no shame in a simple, consistent habit. Many elite athletes still do bodyweight squats daily-not to get bigger, but to stay mobile, injury-free, and grounded.

100 squats a day won’t turn you into a bodybuilder. But it might turn you into someone who moves better, feels stronger, and sticks to things. And that’s worth more than any Instagram transformation.