36 Squats A Day Challenge

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Over a week ago I decided to challenge myself to do a 36 squats a day challenge for a year.  Why did I choose to do 36 per day?  Because that number adds up to just over 250 squats per week, to just over 1000 squats per month and totals over 12,000 squats for the year which rounds out nicely.

I have performed squats for many years now, not daily, but within workout routines, so I know that they work extremely well in sculpting muscles in the legs and butt.  But I wanted to see what would happen if I really committed to them every single day.  I can honestly tell you that I am already feeling and seeing fantastic results.

It’s important to have proper form when performing squats because you could injure your knees if you aren’t careful.  I have learned that it is essential to keep your knees behind your toes and feet as much as possible.  I also understand that the lower and slower you go, the more difficult and effective the squats will be.

Squats are considered to be one of the best exercises you can do because they target so many muscles at one time.  With proper form, a squat will work your butt, thighs, hamstrings, glutes (butt), calves, abs and back and you can’t get much better than that.

I started a little over a week ago, on August 20th, while on vacation and the immediate effects was mostly pain.  I felt my muscles tighten while doing the squats and even more right after completing the 36 squats.  I especially felt the discomfort when trying to sit down, but on the other hand, it felt great to know that I was strengthening my legs above and beyond the norm.

I workout nearly 6 days per week and have for over 20 years which I have talked about here, so I am considered to be in very good shape.  Needless to say, I was thrilled to learn that I had much more work to do in building muscle in my legs and butt and I am so excited to see what happens next.

Fitting the 36 squats per day into my schedule has been easy.  I made the commitment, which is always the hardest part and that is really all it takes.  I can do them while I brush my teeth, while watching tv or right after my workout, anyone can fit 4-5 minutes into their life. The point it, I will not go to bed each night until my 36 squats have been completed, that is commitment.  Plus, I know that I have to follow up with you guys here on my blog and I can’t disappoint.


Having just completed my 36 squats for the day, I have calculated that it puts me at 8 days in with 288 squats completed.  I must say that I feel great.  The pain has subsided, I see the results of tightened muscles in my thighs and butt and I actually feel smaller in those areas.

I will periodically keep you posted on my year long endeavor and maybe even take some pictures so you can see the results for yourself.  This is so exciting!  Let me know, have any of you ever committed to an exercise, like the 36 squats a day challenge, everyday for a year?  If so, I would love to hear about it.

See how I am doing here and here and here.

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  1. Eula August 31, 2011
  2. skin1207Author September 1, 2011
  3. Dirk Jorden September 22, 2011

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