Unless you’ve recently returned from an extended vacation in a secluded forest miles from the nearest internet hotspot, you probably know all about the 30 Day Squat Challenge. Maybe you’re considering giving it a shot yourself. Maybe you already have. However, even if you’ve never heard of the 30 Day Squat Challenge, read on.
The 30 Day Squat Challenge Lowdown
The 30 Day Challenges are a series of quick but difficult exercise regimes. Generally, each Challenge focuses on a small group of muscles with a very limited variety of exercises, and the 30 Day Squat Challenge is no exception. By far the most talked-about challenges on the web, the 30 Day Squat Challenge involves only one exercise: the (you guessed it) squat. Beginning with 50 squats on day one, the Challenge increases by 5s, 10s, 20s and 30s until it demands 250 squats on the final day. It isn’t specified whether the squatter should divide the workout into reps, or whether all squats must be completed at the same time, but the general practice is to crank them out consecutively.
The Squat Challenge Controversy
The 30 Day Squat Challenge is polarizing the online community. Fans sing its praises, but critics point out serious flaws. Here’s a summary for you below.
- It’s a quick fix. The daily time commitment is minimal, and a lot of progress can be seen in only a month.
- The price is right. No equipment or memberships are required.
- Sometimes we just need a little motivation. While it can be difficult to stick to a program on your own, the this Squat Challenge offers set goals and deadlines- no excuses.
- It’s hard! It starts hard, it continues to be hard, and it ends hard. While the 30 Day Squat Challenge IS doable, you need some serious commitment not to quit after the first few days.
- Squats can only get you so far. Unless you incorporate a healthy diet and a combination of exercises, you can’t expect to see drastic changes to your appearance.
- New squatters need to be careful. Bad form can be dangerous on your back and knees, and joint pain is no laughing matter.
Squat Challenge Review
Still unsure whether or not the 30 Day Squat Challenge is right for you? You’re in luck- I wasn’t about to learn all about it without trying it myself. Below: a blow-by-blow.
Week 1: I realized that this thing is hard. This thing is REALLY hard. The Challenge demands upwards of 50 squats even in the beginning, and I felt the burn after the first 5. The next few days were similarly trying.
Week 2: I started to notice a slight improvement. The squats were still difficult, but definitely more manageable (and after exercising, I could even walk away without hobbling). I did make a few adjustments to my technique after watching some quick YouTube tutorials, which seemed to help. Tip: spread your feet far apart, and make sure you’re sinking deep enough.
Week 3: I decided that it wasn’t my imagination- the squats were feeling much better. The 30 Day Squat Challenge was still difficult, but I could definitely handle it. Call it the placebo effect if you will, but I felt stronger.
Week 4: Success! I didn’t miss a single squat. On Day 30 I successfully completed 250 squats, a feat I could never have accomplished just 30 days prior. I had no regrets, and there was a significant feeling of accomplishment on the final day. I noticed a slight visible difference in terms of muscle tone, and I definitely felt good.
My 30 Day Squat Challenge Verdict
After trying the 30 Day Squat Challenge, I found some real physical improvement and a great deal of personal satisfaction. My advice? Set reasonable expectations, know your limits, and give the Challenge a try. No matter how busy you are, there’s always time for some squats. Exercise will improve your life!