Squats are an awesome exercise for 14-year-olds.
Well, for starters, you can do them from the comfort of your home.
(Many gyms have age restrictions, often with a minimum age of 16!)
If you are 14, then you might be wondering how many squats you should be able to do.
And that’s exactly what we’re going to answer today.
How Many Squats Should A 14 Year Old Do? (Short Answer)
If you’re a 14-year-old male, then you should be able to do between 30 – 60 squats each set. Whereas if you’re a 14-year-old female, you should be able to do 20 – 40 squats per set.
This is a very rough range though and I’m now going to cover why.
How Many Squats Should A 14 Year Old Do? (Long Answer)
Unfortunately, there’s no easy answer to the range of squats a 14-year-old should be able to do.
There are many factors at play which we’re now going to explore in more detail.
When doing squats, you’re using your leg muscles to push up your upper bodyweight.
So, the heavier you are, the more weight you have to “push” during squats.
If you’re a heavy 14-year-old, then you’ll likely be able to do less squats than someone who weighs less.
The Type of Squat
Another consideration is the type of squat you’re doing.
There are many squat variations, and some of them, like pistol squats and barbell squats, are harder than others.
Easier variations include standard bodyweight squats.
Obviously, the harder the squat variation, the less reps you’ll be able to do.
Now for a more obvious factor – your strength!
It’s a fact that some people are naturally stronger than others.
If you’re genetically lucky and are naturally strong, you’ll be able to do more squats than someone who’s naturally weaker.
The Tempo of Squats
Another key factor is how fast you do your squats.
The slower you do squats, the harder they’ll be, and so the less reps you’re able to do.
(This is because your muscles are under tension for longer per rep.)
On the other hand, the faster you do squats, the easier they’ll be.
How Often You Do Squats
You’ve probably heard the saying “practise makes perfect” and it’s true – even when it comes to squats!
The more often you do squats, the stronger you get and the more you’re able to do.
If you’re someone who does squats many times a week, over a few months, you’ll likely be able to do more squats than someone who only does them once a week.
Males usually have more strength than females.
Apologies if that offends you ladies, but it’s a fact.
So, a 14-year-old male will typically be able to do more squats than a 14-year-old female.
How Many Squats Should A 14 Year Old Do A Day?
As covered earlier, a 14-year-old should be able to do 20-60 squats per set depending on whether they’re a male or a female.
If you’re a male, you should be able to do 2-3 sets of 30-60 squats in a day. So, a total of 60-180 squats.
Whereas if you’re a female, you should be able to do 1-2 sets of 20-40 squats in a day. So, a total of 20-80 squats.
In summary, there isn’t a one-size-fits-all answer to the number of squats a 14 year old should do as it depends on numerous factors.
That’s all for this article, but what should you superset with squats? Or is it harder for a tall person to squat?
Hope this helped!
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.