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Does the 30 Day Squat Challenge Really Work – The Surprising Answer

Nov 07, 2017

Does the 30 Day Squat Challenge Really WorkDoes the 30 day squat challenge really work?

You’ve probable seen this idea circulating in your social media from Facebook, to Instagram, to Pinterest.

“The 30 day squat challenge”

But does it really work?

Everyone has probably heard that the squat is one of THE best exercises you can do in the gym.

But will doing it for 30 days in a row have negative effects? Can too much of a good thing be bad when it comes to squatting?

It leaves you with the question of :

Does the 30 day squat challenge really work

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You Should Not Squat Everyday

So, this 30 day squat challenge is promising you to achieve a bunch of benefits some of which are a tighter butt and toned thighs.

To have a fantastic butt, doing squats is an amazing workout routine to add. But how often should you be squatting? How many squats can you do before it becomes a bad thing?

If you are really up for the 30 day squat challenge, this is something you need to know first.

Squats are not an everyday exercise. Sometimes, it is a temptation that exercise should be done very often on the target areas you want to build muscles and tone with.

There is a reason why it is not advisable to squat every day.

Working out a set of muscles every day is not really good because you are not giving your muscles time to rest, rebuild, and recover.

Related Article: Is It Good to Squats Everyday?

Doing it is such a waste.

Instead of looking forward of gaining muscles and to improve your body, what you will get is the opposite.

Obviously, our muscles really need to recover and diet really plays a good part of it.

Consuming a handful of protein really helps to rebuild those muscles. You can add high protein snacks and protein shakes to your diet too.

But even with consuming the right nutrients to rebuild your muscles it won’t be helpful if they haven’t had time to heal after each workout

After doing an intense workout, you need at least a day or two to recover at minimum.

A good rule to follow is to not do squats again until your muscular pain has faded away.

Why the 30 Day Squat Challenge Is Not Good:

30 day ultimate squat challengeWe all see this fitness fad spreading all over social media.

You can see photos of women in their bikinis with round butts which other women are so tempted to join in.

Not just women, but men too, just to gain muscle and strength.

Could you imagine yourself doing squats every day?

Could you do it with no rest days and time for recovery in between sets for your muscles?

Here’s why  it’s not good:

Not all people know how to perform squats in a correct way

The truth is, many people are performing squats in a bad way, thus, having poor form can lead you to injury.

Especially, if you are doing hundreds of squats daily.

Actually, doing a lot squat reps is not important.

The best thing you should be doing is squats in a correct form.

Related Article: Why Do Squats Hurt My Lower Back?

Image source: here

It’s the quality you can do, not the many you can do

When trying to answer the question of : does the 30 day squat challenge really work think of this –

A lot of people who take up the 30 day challenge do not know how many sets of reps they should do

Let us say that in Day 1, you should do 50 squats.

But how many sets should be in a day?squat-form

Some of the suggestions are you can do 5 sets of 10 squats. 2 sets of 25 will do.

Can you 50 squats in a row? Should you rest in between sets and how long?

All of these numbers don’t mean a lot if they are squats performed badly. Badly performed squats will just lead to injuries and no benefits at all.

Better than performing a bunch of squats for a month is to focus on performing quality squats that produce quality benefits.

There are no other exercises involved in the challenge which is not good

Some people who have no idea about workouts and other exercises think that the 30 day squat challenge means to ONLY squat for 30 days in a row without doing any other exercises.

This is not good because you need to incorporate other exercises to make sure that other parts of the body are still working.

Starting 30-50 squats a day is really bad for you if you are not fit to do squats.

It will put you at risk of injury.

You really need to get to know your body or ask a fitness coach if you are fit to do squats and how many repetitions you should be doing

Why it’s better to perform a variety of  exercises for weight lifting

basic squatsVarying your exercise helps to keep the muscles stimulated.

Surprise your muscles by altering the sets, the repetitions and the rest periods.

The reason is that your muscles will work more to make up for all the changes you are throwing at it.

When you’re performing several different exercises that are all different then your benefits compound into an overall better result rather than just focusing on one exercise to try and accomplish it all.

This alone is a good answer for the questions of  : does the 30 day squat challenge really work

The problem with the 30 day squat challenge

30 days toning

Muscles need to recover for 24-72 hours

When you’re done with your workout, your muscles feel sore and you body needs to repair.

The recovery process will take anywhere from 24-72 hours (sometimes longer) and depends on how intense your workout was.

Your muscle fibers are torn apart and are now weak during the intense and difficult routines.

Your muscles need to rest so that your body will heal and the muscles will repair themselves.

It will give your muscles an ample time to recover, making it stronger and healthier.

After a good rest, you will feel more energize and you can start working out again.

Image Source: here

Risk of Injuries

When there is no warm up and no stretching it will lead to injuries. Also straining a set of muscles too often and too much can also lead to injuries. squat knee injury

Having injuries will give you no choice but to stop your fitness program for a long time.

If you’ get serious injuries, rehabilitations and injury treatments takes a lot of money.

There are moments that it takes a lot of time to recover or no recovery at all.

Then the moment comes that you are recovered from the injury, you are confident to do exercise again but it will take a lot of time before you come into great shape again like you were when you started.

Just those reasons alone make the 30 day squat challenge not worth it.

30 Days Squat Challenge is a Waste of Time

When you tried the 30 Days Squat Challenge and finished it, you feel like it’s a waste of time because at the end of it all… who cares.

People feel that doing this challenge in a month is easy to lose weight and get that round butt.

If you don’t have the proper education about healthy lifestyle, this won’t work. You should look for long term solutions instead of thinking about doing a quick 30 day challenge to speed up results.

Educate yourself on how things should be done properly over time.

Don’t let yourself be distracted by other people.

If you are confident in what you are doing, then it’s not a problem.

Source: here

Conclusion – Does the 30 Day Squat Challenge Really Work?

In general our personal opinion is that the 30 day squat challenge is a waste of time.

Does the 30 day squat challenge really work?

If you’re trying to achieve certain results like toner legs or a tone butt then sure. You might see some improvements if you were to do the 30 day squat challenge.

But this is a short term solution with high chances of negative effects.

You’re more at risk of injury and not receiving any benefits at all then you are at achieving significant results.

Fitness results aren’t a sprint, they’re a marathon. Slow and steady wins the race.

Just because you see the before and after photos doesn’t mean you will get those results after 30 days.

Source: here

Your body will respond to any exercise but your genetics, gender, age, healthy living habits, fitness history and you’re current fitness level have big influences.

You don’t become fit just by doing a single workout for 30 days.

So does the 30 day squat challenge really work?

Our answer…NO!

No matter what, squats are a great exercise with great benefits so make sure you’re protected from straining your back, by using a quality weight belt.

We are proud and highly suggest to use this:

The Dark Iron Fitness Genuine Leather Weightlifting Belt