Squats Every Day: Start With 3 a Day

How to do squats every day, starting with three

Written by Evaari Team · Updated: October 29, 2026
Reviewed by the Evaari editorial team (editorial review, not clinical review). This page is not medical advice.

To do squats every day, start with just three while something else is happening — the kettle boiling, the microwave running. Focus on form: feet hip-width apart, chest up, sit back as if into a chair. Grow to 10, then 3 sets of 10. The WHO recommends muscle-strengthening activity on at least two days a week.

Why squats?

Squats use some of the biggest muscles in your body — thighs and glutes — and they need no equipment or special clothes. You can do them in the kitchen in under a minute.

The World Health Organization recommends that adults do muscle-strengthening activities involving major muscle groups on two or more days a week, alongside regular moderate activity. A daily squat habit is a simple way to cover part of that.

Start with a range of motion that feels comfortable. If you have knee, hip or back problems, ask a doctor or physiotherapist which version suits you.

Start tiny: easier → usual → step up

Easier	Usual	Step up
3 squats	10 squats	3 sets of 10

On a tired or busy day, do the easier version — it fully counts. When the usual version has felt easy for about two weeks, try a step up. If the bigger version starts slipping, step back down without guilt.

How to start in 3 steps

Pick your anchor. Every time you put the kettle on or wait for the microwave.
Do only the tiny version for the first week: 3 squats. That's a full win.
Mark it right away. Tick it off in Evaari or on a paper habit tracker. Seeing the tick is part of the reward.

Best time: at any time of day. Usual version: about 2 min; tiny version: about 1 min.

What gets in the way (and what to do)

If you feel silly doing squats at work, do them at home with the kettle, or turn them into chair stands — sit and stand up from a chair.
If your knees complain, squat less deep, or hold onto a counter for balance.
If you forget, put a sticky note on the kettle.
If ten feels like a lot, go back to three. Three every day beats thirty once a week.

Which area of life does it support?

Daily squats belongs to the Body sphere. Evaari has it as a ready-made step (“10 squats”) with all three versions built in. Each time you tick it off, your Evaari gets +10 light and your Body score grows a little, filling your Wheel of Life. See more body habits, or check your balance with the free Wheel of Life test.

What pairs well with it?

Before: taking regular breaks — your hourly break is a perfect moment for three squats.
After: drinking more water — finish with a glass of water.

Want the full method? Read how to make a habit smaller, or see how Evaari works.

Questions people ask

Is it okay to do squats every day?

For most people, gentle bodyweight squats every day are fine, especially in small numbers. If you train hard with heavy weights, muscles need rest days. Listen to your body, and stop if you feel pain rather than normal effort.

How many squats should a beginner do?

Start with 3–5 slow squats with good form. Once that feels easy for a week or two, build up to 10, then to 2–3 sets of 10. Quality matters more than numbers.