I Did 50 Squats Everyday For A Month – Here’s What Happened


We’ve all heard the saying “use it or lose it”.  So while lifestyle choices may have made it difficult to find the time to squeeze activity into your day in the past, I’d say recent events and self-isolation have provided the perfect opportunity to set yourself a new fitness goal. Me? I set myself a SQUATS challenge. And I want to share how it went!

Firstly, when you can’t get your hands on gym equipment, know you can still get results with no equipment at all. And if you are looking for exercises that deliver exceptional results yet are super-efficient on time, then you cannot go past the bodyweight squat!

Why squats?

Squats are effective because they are functional movements that get you working hard in one execution of the move. This means not only are they great in toning and strengthening your butt and thighs, they’re an excellent workout for your core muscles at the same time. Other benefits may include greater strength and tone in your back and calf muscles, plus improved ankle mobility and stability.

As long as you don’t compromise technique and safety, there are a few ways you can approach squats, for example, you could give narrow, wide/sumo, air, plyo, pulse, deep, single-leg or weighted stances a go! If you have solid core strength and mobility and stability through your back, hips and knees, however, then I recommend deep, or full, ‘ass-to-grass’ squats as they are King for better glute activation.

So what might happen if you commit to 50 big ones?. Every. Single. Day? 

Now I can only speak for myself, of course. But if all these things I’ve listed below started happening for me in just a few short weeks, then you can be sure at least one may be enjoyed by yourselves too!

So, here they are

Firstly, I feel like a team-player before I even begin. Committing to this daily goal of 50 squats cements my place in the ‘50-a-day’ online community. It’s like having your own insta-cheer squad on tap to keep you pumped!

I become invigorated and energised. It’s like an espresso shot for the lower body that works itself all the way to the top.

I feel lighter…and I don’t mean just in body weight! My mood is sunnier when I’m done verbalising my numerical mantra. Counting up 1, 2, 3, 4…

It gets hot in here. At least, I can feel something BURNING. And it feels GOOD.

It takes my breath away…literally. Strength and conditioning training may be 2 reps away from an aerobic workout, and we cross that line here!

At the beginning, I was doing 10 at a time throughout the day. Now, I’m doing 20. 

It improves my circulation. You know your heart muscle is getting a workout too with every flush of red to the cheeks.

My jeans start to fit better. You know where.

I get a little obsessive. When you start to notice real change after repeating an effective exercise that can be done in a blink of an eye each day, then you start to make it a priority in your day. Like, #1.

Doing 25 at a time now!

I can say this definitely filled the gaps in my iso-hours. It can be performed in the home or easily while observing social-distancing outside (I went to a park with a friend and we did our 50 whilst running laps) and anyone can join in!

So what are you waiting for??? I recommend setting yourself a 30 day challenge, be it squats, pushups, whatever!! Set yourself a daily amount that’s within reach for you. It’ll bring a sense of achievement into your self-isolation days, not to mention the physical exertion is excellent to get your happy hormones going! 

To learn more about my 12WBT program and how it can transform your health & fitness, click here!

Michelle Bridges, Master Trainer
Michelle is Australia’s most influential personal trainer, a best selling fitness, nutrition and mindset author, a national commentator on weight issues and has thousands of online clients with amazing weight loss results.

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