If there's one exercise we could all use a little more of, its squats. An essential body exercise that should be in every gym-goers workout regimen, squats can build the legs you've always dreamed of. For beginners, it can sometimes be a little daunting to jump in the squat-rack and throw on a few plates. A squat challenge for beginners lets you ease into the workout mentality and gives you a sense of direction each day.
Squatting doesn't have to be the rough and tough rack at the gym, and you can do it from your own home. All you need is your body and a little room to move in. So for all the new gym aficionados or newbies, we've found the best squat challenge for beginners.
What Is a Squat Challenge?
A squat challenge for beginners is a planned set of squat exercises you do daily. These daily exercises could be done for a week or a month. These challenges usually have the participant perform an increasing number of squats -or a mixed variation of them- to build muscle mass and familiarity with the movement. By going through with these challenges, your body gets used to the movement you want to master. By increasing the number of squats you can do in a period, your legs will gradually build more muscle.
The main draw of these challenges is in the increasing difficulty. When you go to the gym by yourself, it's sometimes hard to find the motivation and will to increase the weight, or reps, you've become comfortable at. With no one telling you to throw on more weights, you become complacent. Challenges force you to increase the difficulty of your exercises daily and give guidance. Sometimes it even feels like you're part of a class trying to get through a workout together!
Benefits of Daily Squats
We've all heard of the benefits of daily exercise, so what are the benefits of doing daily squats? Your legs are the pillars that hold up the rest of your body. You would never build the top of a structure before ensuring that the rest of the building was built properly, so why should your body be any different?
Building a strong base helps you increase balance and create a foundation for the other muscle groups close to your legs. The legs connect to the glutes. The glutes connect to the lower back. The lower back connects to your upper, which leads to your shoulders and so on and so forth. The muscles of the body work together to create the whole. Don't skimp out on the building blocks.
Squatting is an amazing lift because it targets multiple muscle groups in your body. The glutes, hamstrings, quads, and even your abs are all activated to do a squat. Through daily squats you can work on not only your legs, but your butt and abs, too. Starting with this exercise, you can build your bodies foundation which will help you perform many other exercises.
For those of us that don't have a lot of time in our day, exercises like squatting are quite helpful. It's rare to have one exercise that targets so many regions so effectively. For a stronger core, a toned glute, and steel legs, squatting is an essential lift for everyone to pick up.
We've talked about the strength benefits of squats, but more than just that, they sculpt your legs visually. If you've ever wanted more leg or butt for your body, squatting is the key to your problems. By using a variation of feet placement and squat positions, you can hit most all parts of your legs to create a well rounded look. There are squats that target your butt more, and others that will target the general thigh area. Wider feet placement will target the inner thighs. Feet closer together will target the outer thighs.
Squatting is an important exercise no matter who you are. It's never appealing to see a person with a bulging top half and the legs of a chicken. There needs to be a balance between the legs and the rest of your body and, by throwing in some daily squats to your exercise regimen, you can't go wrong.
With new years coming around the corner, we're all aware of how hard it is to follow through on all the healthy habits we tell ourselves we will start. This is often an outcome of setting the bar too high, too fast. What's great about a squat challenge for beginners is it gets you into a routine, with an easy start. These challenges are made for people just starting out in the gym. Often, this sort of exercise will have you starting at a 20-30 rep range per day, slowly increasing to over 150 squats a day. If you were to try for 150 squats right off the bat, you'd quickly become discouraged.
Having a consistent exercising routine will get your body physically ready for the gym. By starting this challenge at home, you can get used to the physical exertion required from these exercises, which can later transfer into the motivation you need to get yourself into the gym. Exercising regularly can help reduce stress and give you a much needed release from the day. Or start your morning off with the squat challenge for beginners, and you'll find that the rest of your day feels like a breeze compared to exercising first thing in the morning.
The Best Beginner's Squat Challenge
We've scoured the internet for an ideal squat challenge for beginners and have found two to our liking. The difference in these two challenges comes in the spiking difficulty. We recommend attempting the first squat challenge for a month, then moving on to the next challenge the following month.
My Fitness Pal's Squat Challenge For Beginners
What's great about this challenge is that it starts you out at an easy 20 reps, slowly building up to 40-50 reps by the end. This challenge lets you take things at your own pace and lets you do the 20-50 squats throughout the day instead of all of them in one go.
What makes this squat challenge stand out is the four different squat variations they include in their program. By combining the counter balance box squat, prisoner box squat, counter balance air squat, and the prisoner air squat, they aim to target every part of your leg. This challenge gives beginners a solid groundwork to move up from.
Best of all, it's only 20 squats to start! With rest days every 2-3 days, the challenge eases you into the workout mentality. Give it a go!
30 Day Fitness Challenge's Squat Challenge For Beginners
Another challenge created for beginners, the 30 Day Fitness Challenge created a high-rep routine for toned legs. This squat challenge for beginners has no variation in the squats, but makes up for it two fold by increasing the number of squats you do daily. The challenge starts you off at 30 squats, but quickly increases to 75 reps by the third day.
Don't be afraid to take this challenge on. With this challenge there is always an off day on the fifth day, and the difficulty differs day to day. Half way through the challenge, you could do 120 squats on day 11 but only 40 squats on day 12. This workout will keep your body on its heels and your body will never know what to expect for the next day. This is an important factor to building muscle.
By the end of this challenge you'll be doing 175 squats, and feel accomplished at your feat. Not to mention you'll have the legs and butt to show for it.
Challenges push us to the limit and pull us out stronger than when we first dived in. They teach us commitment and give us a sense of accomplishment for having the perseverance and dedication to ourselves.
Exercise challenges are hard. They seem easy and simple at first, then it slowly dawns on us that it will continue for 30 more days. There will be days you won't want to continue; the days you don't want to get out of bed; the long drawn-out work days when you want nothing more than to lie face down on your bed; the days where there doesn't seem to be enough time. They don't call it a challenge for nothing.
This is why we love our squat challenges and want to share them with you. On the surface it's a simple movement you do over and over again for a month. But through that month you'll find strength where you didn't expect it. That strength will carry you forward to whatever physical exercise or fitness challenge you want to pursue next.
And you'll be all the better for having tried.