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100 Squats A Day For 30 Days — What Could Happen?

Barbell squat exercise
Photo by Sergio Pedemonte

As bodyweight training has been a popular 2019 fitness trend and will continue to be well into the future, it is no surprise that something like the 100 squats a day for 30 days challenge has come up. And maybe you’ve been thinking that a quick challenge is just what you need to kick your fitness journey back into gear.

Well, I’m here to dive into this challenge and want to talk about why you might want to do it, some potential downsides to look out for, and what squats you should do during the challenge.

Why Do 100 Squats A Day For 30 Days

From a long-standing exerciser’s point-of-view, doing a single exercise 100 times for 30 days doesn’t make much sense. It is a little gimmicky, and these kinds of challenges often are never done again once completed. However, there are still benefits to taking up a challenge like 100 squats for 30 days.

For one thing, this challenge gives exercisers a clear start and endpoint. Fitness is a lifelong endeavor, but any regular exerciser will tell you that you need something to mark your progress. Without goal posts, it can feel like an endless cycle of working out and hoping for results. This kind of challenge helps break up the monotony of exercising and gives you visible lower-body results.

As for this specific challenge, by doing 100 squats a day for 30 days, you should be able to see clear physical changes. When we stick to a regular exercise routine, there is often a physical improvement. These changes are often gradual, but with the 100 squats a day for 30 days challenge, you should take a picture or two at the start and compare it to you after you complete the 30 days. It can help you visualize the changes you have achieved during your workout cycle.

Also, NordicTrack Coupon recommends runners add leg-strengthening moves to their cross-training routine, as running does not target all of the ancillary muscles in your legs.  As my main workout activity is running, I have found squats to be a great way to both stretch out tight muscles and help battle issues like IT bands.

Potential Downsides Of Too Many Squats

There are some potential downsides to doing too many squats in a short period of time, especially if you use this challenge to kick off jumping back into fitness. Some things to look out for are:

Can be physically stressful - If you haven’t been exercising regularly leading up to choosing to do this challenge, it is possible to become injured. Doing 100 of most exercises can be stressful, and this challenge is no exception. You don’t want to be too sore so doing this many squats day after day can leave you very sore.

May become injured - You need to maintain the proper stance to enjoy the full benefits of squatting. But, there is the potential that your first 40-60 squats are perfect, then your form may slip with the later squats. Without good form, you can become injured during the 100 squats a day for 30 days challenge.
Can make you too tired - Starting any new exercise can take a chunk out of your energy reserves. If you don’t have much in the way of energy, this deficit may make it difficult to accomplish everything you need to do.

As you can see, there aren’t too many downsides to squats. Be sure to listen to your body, and if you experience sharp pain, back off the squats for a bit.

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Different Squats To Try During The 100 Squats A Day Challenge

If you are concerned that doing 100 squats a day for 30 days will get old, you are in luck. There are a lot of different types of squats out there, at least 45 different squat exercises, so you don’t have to stick to one basic squat and you can never get bored of doing squats.

Here are some good beginner-to-intermediate squats you can throw into your 100 squats a day for 30 days challenge:

Standard squat - Mastery of the standard squat will give you a good idea for how other squat variations work. To start, you will need to stand with your feet shoulder-width apart with your arms by your sides.

Next, like you are going to sit, lower your hips, and bend your knees while raising your hands to chest level. Once your legs make a 90-degree angle, push yourself back upright into a standing position.

Bulgarian split squat - Using a chair or bench, face away from the chair and place your left foot on it so that the top of your foot is on the chair. After that, place your hands on your hips and bend your right knee.

Take it slow so that you can maintain your balance. Also, be sure to switch sides after 10 repetitions. That way, both of your legs will be worked evenly.

Narrow squat - Similar to a standard squat, only, your feet will remain together. From a standing position, hinge at the hips and bend your knees. You may not be able to go as deep into a narrow squat as you can for a standard squat, so don’t push yourself to go the full 90 degrees if you feel unsteady or strained.

Sumo squat
- Polar opposite of the narrow squat, for a sumo squat, you want your feet a little further than shoulder-width apart. Once you are in position, sink your hips down as deeply as possible. You can either hold the squat in the lowered position for a count of 30 seconds or come immediately back up—both options work, and coming immediately back up can help you ease into deeper squats.


No matter if you decide that 100 squats a day for 30 days is for you or not, be sure that whatever you choose to do that it is something you can stick with, to safely and enjoy. Because, if you aren’t having fun—or at least feel rewarded after you are done exercising—then it might not be for you.
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