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200 Squats a Day for 30 Days! What Happens to Your Body?

No added weight, only bodyweight squats.

Find out what could happen to your body, and how it could change if you do 200 squats a day for 30 days. That is what Kaizen decided to do.

Kaizen, a YouTuber who likes to try things on his own related to fitness, is back in the spotlight, and he anticipates the familiar echoes of the 200 squats a day challenge he previously conquered. But hold onto your hats because this time, there’s a twist—no added weights. That’s right, Kaizen is diving into the realm of 200 daily squats, relying solely on the resistance provided by his own body.

In the last bout, Kaizen employed the tactic of progressive overload, gradually intensifying the challenge with increasing weights. However, this round is a departure from the norm, focusing solely on body weight. Sets? Who cares! The only rule—clocking in those 200 squats a day. The combinations are endless—10 sets of 10, 20 sets of 10, or even 100 squats twice a day.

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200 Squats a Day for 30 Days! What Happens to Your Body?

On day one, Kaizen’s legs measured a modest 52 centimetres – it is assumed that is the length of his quads, as it is what he shows in the video as he talks about the size of his legs.

Now, bear in mind, his lower limbs had been on vacation from workouts for about four months, prompting this challenge. The initial days proved predictably challenging—soreness and difficulty were the name of the game. Days one, two, and three posed the most resistance, a familiar pattern in Kaizen’s challenge endeavours.

Yet, as time marched on, the difficulty diminished. Legs acclimated, and by day 20, it almost felt too easy. Kaizen even slowed down to maintain some semblance of a challenge. Fast forward to day 30, and the legs, now measuring 54 centimetres (54.5 to be precise), had only grown by a modest two centimetres in 30 days. Still, change was afoot—visual evidence in pictures showcased a subtle but noticeable increase in size.

Best exercises to lose inner thigh fat fastSource: Polina Tankilevitch on Pexels
Squats are great for your quads and overall lower body strength.

A word of wisdom for aspiring squatters—consider a more measured approach. Perhaps every two days with some well-deserved rest in between. And don’t forget the progressive overload. In the previous video, Kaizen’s legs swelled from 52 to 56 centimetres, a commendable four-centimetre surge. While this round saw a more conservative two-centimetre growth, the results were tangible.

Kaizen also showed a photo of another person who did the 200 bodyweight squats every day for 30 days. In the before and after comparison, it is possible to notice bigger quads from Calix. Witness the quad muscle stepping into the limelight, more defined, casting shadows in the exact same lighting position. A massive difference indeed.

And that is basically what happened to Kaizen during his 200 bodyweight squats every day for 30 days. Although it was difficult in the beginning, soon enough it got easy and the soreness gave way to muscle growth. Try it for yourself, if you would like.

Watch the full video below.

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Squats are like the superheroes of lower body exercises—they work multiple muscles at once. To do a squat, you bend your knees and hips while keeping your back straight, going down until your thighs are parallel to the ground. Your feet should be shoulder-width apart, and the weight evenly spread through your heels.

Doing squats the right way is super important for getting all the good stuff without hurting yourself. Keep your back straight, your core tight, and don’t lean too much forward. Also, make sure your knees go in the same direction as your toes, not caving in.

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Now, let’s talk muscles. Squats work a bunch of them:

  • Quadriceps: These are in the front of your thighs and help straighten your knees when you stand up.
  • Hamstrings: These are at the back of your thighs and help with the hip movement when you go back up.
  • Gluteus Maximus: This big muscle in your buttocks is all about lifting you back up when you stand.
  • Calves: They help keep your ankles stable during squats.
  • Core Muscles: Your abs and lower back work together to keep your spine stable.

Why bother with squats? Well, they’re fantastic for:

  1. Leg Strength: They make your legs strong, especially your quads and glutes.
  2. Everyday Tasks: Squats mimic stuff you do every day, like sitting and standing. Getting better at squats can make these tasks easier and lower the risk of injuries.
  3. Hormones: Squats release growth hormone and testosterone, helping muscles grow and overall fitness.
  4. Core Stability: Your core gets a good workout, making it stronger and more stable.
  5. Burning Calories: Squats burn lots of calories since they use your whole body. Great for managing weight and losing fat.
  6. Bone Density: They make your bones stronger, reducing the risk of osteoporosis.
  7. Better Posture: Squats help your spine stay straight, fixing any posture issues.

So, in a nutshell, squats are awesome. Adding them to your regular workout routine can boost your strength, make daily tasks easier, and keep you physically well. Just remember, do them right to get all these benefits and avoid any injuries.

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