How Often to Squat by Age

The American Council on Exercise provides age-based reference ranges for the number of consecutive squats: for men, 44–49 at ages 18–25, 40–45 at 26–35, 35–41 at 36–45, 29–35 at 46–55, 25–31 at 56–65, and 22–28 for those over 65. For women, the corresponding ranges for the same age groups are 37–43, 33–39, 27–33, 22–27, 18–24, and 17–23. These are only guidelines and may be affected by fitness, flexibility, and other factors. Strength coach Evan Williams recommends leaving at least 48 hours between squat sessions to allow the muscles to recover and maintain good movement quality.

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