As a personal trainer, I love finding things that get my clients moving more throughout the day. I want them to increase their activity, get stronger and, most importantly, be healthier! But I have some reservations about certain trends circulating in gyms, magazines and social media, especially 30-day push-up or squat challenges. I’m sure you’ve seen what I’m talking about and possibly even gotten swept up in the excitement. Don’t worry; you’re far from alone!
Before you begin a 30-day challenge, here’s a few things to keep in mind:
- Keep expectations low: Performing squats or push-ups for 30 days will not get you to your goals. To change your physique, get stronger or lose weight (whatever your goal might be), you need a well-rounded program with a variety of exercises and good nutrition. Relying on one move each day usually won’t lead to significant change in one month.
- Be careful: While one move won’t amount to much on an aesthetic scale, repeating a move on a daily basis can lead to overtraining and injury. It doesn’t allow your muscles adequate time to repair from being broken down; this can result in fatigue and potential injury. Building lean muscle and strength requires rest between sessions.
- Quality over quantity: Especially for newcomers or deconditioned persons, performing multiple reps of a squat or push-up can be rather difficult. If you can’t execute these moves properly, you increase your risk of injury and muscular imbalances. If you’re unsure about form, ask for help before you dive into a 30-day challenge like this or you could be setting yourself up for disaster. Opt for a challenge that includes rest days and a variety of exercises rather than 30 consecutive days of the same move.
If you’re about to start a 30-day challenge, I want to applaud you for deciding to be more active—just be aware of potential obstacles and concerns!
Blog Written By: Blaire Rummel