For the first week, I recommend adding only one additional heavy squat session so that you can see how you respond. Once you understand the impact of squatting more often, add in more squat sessions.
Take your time, listen to how your body responds, and add more squat sessions when you’re ready.
With this program, your squat sets should always be the first exercise that you perform.
Remember, squatting every day is meant to help you maximally develop strength, power, and the efficiency of your squat form. To do so, you should always be as fresh as possible.
If you place your squats in the middle or end of your workout, you’ll have some level of fatigue. This fatigue means you can’t put forth the same effort as you would at the beginning of the workout, and your form might degrade.
From a safety and effectiveness standpoint, squats should always be first in your workouts during this program.
Work Up To Heavy Singles Or Doubles And Move On
When you squat every training session, your goal should be to work up to a heavy single or double and then move on. Frankly, if you want to squat every day, you can’t train the same as when you trained legs once per week.
With this method, your daily leg training volume (sets x reps x weight) must be lower than when you train legs once per week. Otherwise, you’ll never recover enough by the next session.
Instead, work up to a heavy single or double and then move on. If you feel that your legs can handle more volume, add in more leg accessory exercises.
Use Squat Variations
I recommend adding in different variations of the squat during this program. These variations include the front squat, sumo-squat, low-bar, and high-bar squat.
If you're like most people, your max back squat is much higher than your front squat. As a result, maxing out on your back squat every day will be fatiguing. This fatigue can force you to use a lighter weight and move at a slower speed during future workouts.
Swapping in a front squat allows you to still squat heavy but with less weight than a back squat. From a fatigue and recovery management standpoint, this can be very valuable for long-term progress.
Additionally, squat variations allow you to stress the muscles used during the squat differently. For example, a high-bar, close stance squat is going to influence your quads differently than a low-bar, wide stance squat. These differences ensure that all muscle fibers are being equally stimulated and can help you avoid plateau (6).
Importantly, while variation is a good idea, you should still prioritize the type of squat that you want to improve on the most.
Don't Forget Leg Accessories
Despite squatting every day, your leg training volume might actually decline. If you're only working up to a single set of one or two reps, that might be significantly less work than usual.
Adding in leg accessory exercises can help you maintain and develop
additional muscle mass. This muscle mass can help improve your squat even further. Just remember that too much accessory work can generate extra soreness and fatigue, making your future squat sessions less effective.
When incorporating leg accessories, here are a few guidelines:
- Perform front squats instead of back squats following leg accessory days.
- Consider having one of your full rest days following leg accessories, for additional recovery.
- Don't go crazy with accessories. The more you do, the higher your risk of increased soreness and fatigue.
Take Pain Seriously
Speaking from experience, squatting every day increases your risk of general and overuse injuries. If you feel pain that is different from soreness, assess this situation seriously.
If you begin a squat session and feel pain while squatting, stop, and move on.
Remember, you're squatting every day, and there's always tomorrow. If you push through real pain and injure yourself or make an injury worse, you might have to stop squatting altogether.
When you feel pain, make an effort to respect this pain and make smart decisions about the best course of action. If that means taking a week or two to heal, so be it.