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Are there any cons to doing a squat challenge?

Are there any negative effects of doing the same exercise each day, increasing by 5?

Are there any cons to doing a squat challenge? Visit to find out!

The Squat Challenge is a 30-day fitness program where the individual begins with 50 squats and progresses each day by 5 with rest days in between. When done correctly, the Squat Challenge can offer terrific strength and endurance benefits while toning the legs and butt.

The traditional 30-Day Squat Challenge begins with the individual performing 50 body-weight squats. From everyday thereafter, 5 more squats are added to the total number. On day 2, 55 squats are completed. On day 3, 60 squats are completed. And so on and so forth. There are rest days every 4th day. Therefore, on days 4, 8, 12, 16, 20, 24, and 28, you do not complete any squats.

This is a solid program for those people who have not yet ventured into weight lifting or calisthenics. It can help to build a strong foundation and encourage that individual to pursue higher fitness goals. This is assuming that the squats are done correctly and that the rest days are taken advantage of. Repeating the squat movement poses no more risk than a simple jog or workout session would. If you have knee issues, then it would be best to check with your doctor before beginning the challenge.

As for the proper squatting technique, here is the breakdown:

  • Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  • Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  • Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  • Keep your back straight at all times.
  • Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  • Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

Completing the Squat Challenge can be a great start to higher levels of fitness but be sure to listen to your body. There is a clear distinction between something being sore from a good workout and something being in pain. If you need an additional rest day, then be sure to take it. It's important to push yourself but not to the point that injury occurs.

DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
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Answered by our Fitness Expert
David Sautter NASM Personal Trainer
Are there any cons to doing a squat challenge?
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