Beginner-Friendly Program

Squats for BeginnersComplete Starter Guide

Master squats with our beginner-friendly 3-6 weeks program. Start from zero and build up to perfect form with AI-powered coaching and step-by-step progression.

3-6 weeks
Low-Medium Difficulty
8,900 monthly searches

Your First Squat

Start with the absolute basics. No shame in beginning here - every expert was once a beginner.

Chair Squats

Sit-to-stand movement with chair assistance

Step-by-Step Instructions

  1. 1
    Sit in chair with feet flat on floor
  2. 2
    Stand up without using hands if possible
  3. 3
    Lower back down with control
  4. 4
    Repeat for desired reps
Starting Recommendation

2 sets of 8-12 reps with 60 seconds rest between sets

Pro Tips for Success

  • Use arms for assistance if needed
  • Focus on sitting back into hips

Avoid These Mistakes

  • Knees caving inward
  • Rising on toes instead of heels

Build Confidence

Start where you are and progress at your own pace

Prevent Injury

Learn proper form from the very beginning

Guaranteed Progress

Systematic approach ensures steady improvement

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