This Is What 100 Squats A Day For 30 Days Did To Me – My Results

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100 squats per day


Our Summary And Answer: 100 Squats a day


I decided to take the plunge and do a 30-day squat challenge. For those unfamiliar with the concept, you commit to doing 100 bodyweight squats every day for 30 days straight. I have to admit, I was a little nervous about embarking on such a strenuous workout routine, but I was also excited to see what results I might achieve.


I’m happy to report that the challenge was a success! After 30 days of consistent squatting, I could definitely feel a difference in my body. My legs were stronger and more toned, and my booty was looking better than ever. I even started experimenting with different variations of the basic squat, like the sumo squat, the bodyweight squat, and the barbell squat.


Overall, I’m thrilled with the results of the challenge and would recommend it to anyone looking to get a little extra booty work in!


If I had to pick one exercise that I could do every day for the rest of my life, it would be the squat. The squat is not only an excellent way to build lower body strength, but it also has tremendous carryover to other exercises and activities.


For example, squats can help you jump higher, run faster, and lift heavier weights. They’re also a great way to improve your balance and coordination.


I’ve been doing some form of squatting exercise for almost 20 years now, and I can tell you from personal experience that they are one of the best exercises you can do.


So, today I want to take a different approach and talk about what happens when you squat every day for an extended period of time.


Specifically, I want to share with you my experience of squatting 100 times per day for 30 days straight.


100 squats per day

What is Actually The Squat?

If you are a beginner, you might not know how to squat correctly. Do not worry, it is actually quite easy once you get the hang of it.


Squatting is a natural human movement that we do every day without even thinking about it. Whenever you sit down in a chair or get up from one, you are effectively going in a squat position.


The same movement pattern is used when you use the toilet or pick something up off the ground. In other words, it’s a very natural movement that our bodies are designed to do.


There are variations of the squat, but the most common and effective variation is the “full squat”, which is when you lower your hips all the way down until your thighs are parallel to the ground.


This is considered to be the deepest and most complete squatting position, and it is the variation that I will be using for the purposes of this experiment.


100 squats per day

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What Are The Benefits I Can Expect From Squatting Every Day?

The benefits of squatting are well-documented and there are too many to list here. But some of the most significant benefits I noticed in my own training were:

1. Expect to Lose Weight

When I say expect to lose weight, I mean to lower your body fat percentage, not your actual weight.


Squats are a very effective way to burn fat because they work multiple large muscle groups (legs, back, core) at the same time. This means that you’ll be burning more calories in a shorter period of time than if you were doing other exercises like running or cycling.


Especially with the multiple squat variations that I’ll be talking about later, you can really set your legs on fire and get your heart rate up there.


2. Grow Your Lower Body Muscles

This one is pretty self-explanatory. If you want to grow your quads, hamstrings, glutes, and calves, then squatting is the way to go.


There are other exercises that work these muscles, but squats are generally considered to be the “king” of lower body exercises. This is because they allow you to use the most weight and they work the muscles through a greater range of motion than other exercises.


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3. Improve Your Overall Strength

Squats are what’s known as a “compound exercise”, which means that they work multiple joints and muscle groups at the same time.


This is in contrast to “isolation exercises”, which only work one joint or muscle group at a time.


Some people argue that isolation exercises are more effective for building muscle, but I believe that compound exercises are better for overall strength development.


This is because they more closely resemble real-life movements and activities, and they allow you to use more weight.


So, doing squats every day will not only make your legs stronger, but it will also make your upper body and core stronger as well.


4. Increase Your Balance and Coordination

Squats require you to use your entire body in a coordinated fashion. This means that they can help to improve your balance and coordination.


This is especially true if you do single-leg squats or other variations that challenge your balance more.


5. Improve Your Joint Health

Squats are a great way to improve the health of your knees, hips, and lower back.


This is because they help to strengthen the muscles and connective tissues around these joints.


Stronger muscles mean less stress on the joints, and this can help to prevent or reduce the severity of joint problems.


6. Boost Your Metabolism

Squats (and other compound exercises) can help to boost your metabolism.


This is because they require your body to use more energy (calories) to perform the movement.


In addition, the increased muscle mass that comes from doing squats can also help to boost your metabolism.


This is because muscle tissue is more “metabolically active” than fat tissue, meaning that it requires more calories to maintain.


So, if you want to lose weight and keep it off, doing squats can be a very effective strategy.


7. Increase Your Functional Strength

Functional strength is the ability of your muscles to produce force in a particular way.


For example, if you can squat 200 pounds (90 kg), then you have the functional strength to pick up an object that weighs 200 pounds (90 kg).


This is in contrast to “non-functional” strength, which is the ability to produce force without any specific purpose.


For example, if you can bench press 200 pounds (90 kg), but you can’t pick up a 200-pound (90-kg) object off the ground, then your bench press strength is non-functional.


Functional strength is more important than non-functional strength because it’s more relevant to real-life activities.


So, if you want to be strong in activities like carrying groceries or playing with your kids, then doing squats can help.


So, How Did I Do It?

100 squats per day

I’m not going to lie, squatting 100 times per day was tough. It was definitely one of the most challenging things I’ve ever done, both physically and mentally.


But it was also one of the most rewarding experiences I’ve ever had.


Here’s a step-by-step account of how I did it:


1. Set a goal

The first step was to set a goal. I decided that I would squat 100 times per day for 30 days. It may sound easy when you say it like that, but trust me, it’s not.

2. Create a plan

The second step was to create a plan. I knew that if I just tried to do 100 squats every day without any structure, then I would quickly get overwhelmed and give up.


So, I decided to break the goal down into manageable chunks. I decided to do 10 sets of 10 squats every day. This made the goal feel much more achievable.


3. Set a deadline

The third step was to set a deadline. I decided that I would start on Monday, January 1st, and finish on Wednesday, January 31st. This gave me a specific and attainable goal to work towards.

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4. Track my progress

The fourth step was to track my progress. I decided to keep a simple log of my daily squat totals. This helped me to stay on track and motivated.

5. Stay consistent

The fifth and final step was to stay consistent. This meant doing 10 sets of 10 squats every day, no matter what.


There were days when I didn’t feel like doing it. There were days when I was tired, busy, or just didn’t feel like it. But I forced myself to do it anyway.


And that’s the key: consistency. If you can be consistent with your squats (or any other exercise), then you will see results.


100 squats per day

So, What Were My Results?

My results were amazing. After 30 days of squatting, I had transformed my body and my life.


Here are some of the most notable changes that I saw:


1. I Lost 10 Pounds (4.5 kg)

The first change that I noticed was a decrease in weight. When I started the challenge, I weighed 160 pounds (72.5 kg).


After 30 days, I weighed 150 pounds (68 kg). This is a loss of 10 pounds (4.5 kg), or 6% of my starting body weight.


2. I Lost 2 Inches (5 cm) From My Waist

The second change that I noticed was a decrease in waist size. When I started the challenge, my waist measured 32 inches (81 cm).


After 30 days, my waist measured 30 inches (76 cm).


3. I Have More Energy

The third change that I noticed was an increase in energy levels. This was one of the most unexpected changes for me.


I’m not sure if it was the increased circulation from all the squatting, or if it was the release of endorphins, but I definitely had more energy after 30 days of squatting.


your rear delts. Hold for a few seconds and then lower back down to the starting position. Repeat for reps.


4. My Skin Looked Better

The fourth change that I noticed was an improvement in skin quality. This was also an unexpected change.


But after 30 days of squatting, my skin looked better than it had in years. It was softer, smoother, and had a healthy glow.


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5. My Mood Improved

The fifth and final change that I noticed was an improvement in mood. This was probably the most significant change for me.


After 30 days of squatting, I felt happier, more positive, and more optimistic.


I’m not sure if it was the increase in endorphins or what, but my mood definitely improved after 30 days of squatting.


100 squats per day

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Frequently Asked Questions About 100 Squats A Day

Will 100 squats a day make a difference?

Before I started squatting every day, I would never have guessed that this simple exercise could make such a difference in my overall health and fitness. But squatting is not just an exercise for your legs–it’s also a great way to improve your balance and flexibility and strengthen your core.


In addition, squatting is an excellent way to prevent injuries. When done properly, squatting helps to stabilize the joints and muscles, and can even help to prevent back pain. So if you’re looking for a simple and effective way to improve your health, squatting may be exactly what you need.


Just remember: squatting is not for beginners. If you’re new to this exercise, start slowly and be sure to use proper form. With a little practice, you’ll be squatting like a pro in no time.


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Are 100 Squats enough to build muscle?

The answer depends on a few factors, including the type of squat, the intensity of the exercise, and which muscles are being targeted. For most people, doing 100 squats per day will only lead to muscular gains in the legs.


This is because the squat is primarily a lower body exercise, and it only works the muscles in the legs to a limited extent. To see significant muscular gains in other parts of the body, you would need to do a more diverse range of exercises that target those specific areas.


Additionally, squats must be done with proper form and sufficient intensity in order to be effective. Simply going through the motions without challenging yourself will not lead to any noticeable results.


In conclusion, while 100 squats per day can help to build leg muscle, they are not likely to produce significant gains in other parts of the body. For best results, make sure to vary your exercises and focus on quality over quantity.


Recommended Read: >>> 11 Reasons You Must NEVER Skip Leg Day! PERIOD! <<<

How many calories do 100 Squats burn?

Although the exact number of calories burned during a workout is difficult to calculate, recent studies suggest that 100 squats can burn between 30 and 35 calories.


This number may seem small, but it is important to remember that the number of calories burned during a workout is only one factor to consider when trying to lose weight.


The amount of time spent exercising, the intensity of the workout, and the individual’s metabolism all play a role in how many calories are burned.


Will 100 squats a day burn fat?

Yes, 100 squats a day will burn fat. In order to lose weight, you need to create a calorie deficit, meaning you need to burn more calories than you consume. Although diet is the most important factor in weight loss, exercise can also help to boost your metabolism and create a calorie deficit.


And what better way to exercise than by doing 100 squats a day? Not only will this help to burn fat, but it will also tone your leg muscles. So if you’re looking for a simple and effective way to lose weight, start doing 100 squats a day.


Closing Thoughts : 100 Squats A Day

I hope you found my results helpful.

If you’re thinking about doing a squat challenge, then I highly recommend it. It’s a great way to improve your health, fitness, and overall wellbeing.


And even if you don’t think you can do 100 squats per day, remember that consistency is key. Just do as many squats as you can, every day, and you will see results.


100 squats per day

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