I Did 20 Squats Daily for 35 Days–Here’s What Happened
What my squat challenge did to my body.
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If you can do a squat and a pushup, you build up to becoming a fitness guru. — John Morrison
Why a 30-day challenge?
I can proudly say that so far, I have completed 50+ 30-day challenges, and the list goes on. This month, I will focus on my 30-day challenges. Therefore, you can pick your new healthy, fun, and fitness challenge in the new year to boost your life.
Let’s do a quick recall.
Why does a 30-day challenge work?
Doing something for only 30 days is easier to trick your brain than thinking I have to do the same thing a year or beyond.
Whenever you set a goal, think long-term years or a couple of years, but measure the progress in days or hours.
Approach everything with the mentality of a first principle to break down tasks.
Then, it becomes way more manageable.
You simply trick your brain into thinking that all I am going to do is for 30 days. So relax!
The award is in the excitement and enjoyment.
If you start to enjoy the challenge, your brain will encourage you to do it every day.
Your brain will find a way to complete it.
It also motivates you that anyone can find 10–20 minutes every day to accomplish a task.
I do most of the 30-day challenges in the morning.
Sometimes, I do it in the afternoon or evenings, but mostly, it is done in the mornings.
I have completed a 30+ days cold plunge challenge, and it’s one of the hardest but also one of the leading. I will write a detailed review in the next few days.
It would help if you found your trigger; it could be completely different from what works for you or others.
Mentality — Always give your 100%
Failing is a part of the process.
Fail fast, MOVE on!
All you have to do is give your 100%.
My grandmother used to say it was okay to fail, especially when I got low marks; all she asked was if I gave my 100%, and if it still did not work out, then no problem.
600 minutes (compounding effect)
When I was doing my 20-minute reading challenge, my focus was on achieving the tiny task for just 20 minutes each day.
After a week, it was 140 minutes (20 minutes per day*7), then 280 minutes, and finally, 600 minutes of reading done in merely 30 days.
After a month, I completed 500+ pages or two books, if you read at that speed, and then 24 books a year.
The real results are in the compounding.
A merely 20-minute walk a day can significantly transform your body. The real success is in the tiny things.
Start simple
Start small
Compounding will play a major role in the long run.
Okay, let’s try to justify the title.
What my squat challenge did to my body.
Squats are part of the Big 3 compound exercises.
The Big 3 compound exercises are:
Deadlifts,
Bench presses,
Squats
A basic definition of a composing exercise is any exercise which works more than one muscle group at the same time.
Everyone has done at least one squat if they ever hit the gym.
Every trainer on the planet suggests this exercise to build strength in the long run.
Squats are also known as an all-in-one exercise that targets thighs and glutes simultaneously.
I did the basic bodyweight squats.
You can google thousands of variations in squat exercises.
I highly suggest starting with the simple bodyweight squat to build stamina and practice proper form.
Recommended muscle-strengthening activities
According to the Department of Health, just 23% of Americans meet the bare minimum of weekly exercise.
Each week, at least 150 minutes of moderate activity or 75 minutes of intense exercise is required.
How to do a bodyweight squat properly
Start with one squat at a time.
Make sure to do it the right way.
The following steps will help you do the squats in the proper way. Let’s start.
Place your feet slightly wider than hip-width apart, with your toes turned outward.
Make sure to engage your abdominal core.
Inhale and begin the exercise by hinging at the hips, then bending the knees to drop into a squat position until
Thighs are nearly parallel to the floor,
Heels begin to rise off the floor
Torso begins to flex forward.
The torso and shin bone should be parallel at the lowest in an ideal position.
Exhale and stand up
Hips and torso are rising simultaneously.
Warning: Improper squats can lead to hip and/or lower back pain.