Workouts & Exercises

Find Out How 100 Lunges A Day Can Help You With Your Fitness Journey

Lunges Whew! The only exercises that make my quads and legs shake. That’s how I tell I have gotten a good workout. If you are not shaking, try harder.

Really, don’t torture yourself.

Shaking is normal, but various things can be at play if you are shaking a little too much or uncontrollably.

Lunges are great. They are convenient with no equipment needed, build muscular strength, and ultimately give you a sense of accomplishment.

The catch is that they must be done right!

But what exactly can 100 lunges a day do for you? 

Whether you want to do 100 lunges a day or not, your fitness level and personal injury risk matter. Doing hundreds of lunges every day is not the end-game.

They are pointless if you cannot do them safely and correctly. You need to measure your fitness level and consult your trainer before starting lunges.

The point is you need to optimize your workout, assess your goals and adjust your workouts accordingly – decide on how many lunges a day you need based on what you hope to achieve.

What’s a Lunge?

Lunge is effective lower body exercise that targets leg muscles

A lunge is a one-leg multi-joint and bodyweight exercise that mainly helps target quadriceps, hamstrings, glutes, hips, core, and other inner thigh muscles that are tough to reach.

A lunge also works the tibialis anterior, obliques, soleus, adductor magnus, quadratus lumborum, and gastrocnemius.

To diversify your workouts, you should know that squats work on pretty much the same muscles. They are considered more effective, yet lunges also require balance and coordination.

Do note*** You also need to do squats with moderation - be it the calisthenics or weight lifting type. Don't get too excited and go for broke with these. 

I previously tried doing 1000 squats a day, and then did squats everyday for 3 months.

Trust me, it's not easy, and not quite advisable for rookies.

Lunges Benefits

Doing lunges daily will have many benefits to the body

Lunges are an excellent workout for building muscles, strength, and endurance, especially on the lower body. 

You also get an excellent upper body and a core-strengthening workout if you add weights (like adjustable dumbbells) when doing your lunges. Different kinds of lunges require varying levels of stability and balance.

The more balance you need for performance, the more engaged your back and core are for strength.

Lunges mimic daily life actions, and that is why they effectively work large groups of muscles within the lower body. That, by itself, enhances the body’s metabolism.

Other lunge benefits include; an improved cardiovascular system, balance and coordination, cognitive function, and mood. They can also help you lower bad cholesterol (low-density lipoprotein) and improve bone density.

Furthermore, you do not have to be in a gym and you do not necessarily require any equipment, unless you want to diversify lunges a bit.

Even then, as I have mentioned above, even a pair of budget adjustable dumbbells or some adjustable kettlebells should prove to be more than enough.

This is one of those fitness exercises you can do in your home gym or in the comfort of your bedroom.

Is it OK to do 100 Lunges every day?

Doing 100 lunges a daily is ok if you reach advanced levels

Yes. However, you need to be in tune with your body and know the possible risks.

This is a relatively huge number to some, but for some, it's nothing. Mix things up by doing front, back, side, and curtsy lunges, and add several stretching exercises to keep down injury risks.

To do lunges, you require excellent mobility and flexibility. Doing 100 lunges every day but having poor mobility boosts poor movement patterns and injury. Other bodyweight exercises, like wall sits or squats, can help boost your mobility before taking on a high number of lunges.

Even if your mobility is the best, you must be attentive to keep the correct lunge technique because 100 lunges will tire your muscles.

The wrong technique may result in muscle strain, torn ligaments, or pain. 

You should aim to do a minimum of four lunge sets and not exceed five in a day.

How many calories do 100 Lunges burn?

Learn how many calories you can burn by doing 100 lunges a day

An average person burns around six calories in one minute with a typical stationary lunge. To perform an average lunge, you need about 3 seconds. That would mean that you do 20 lunges in a minute.

Based on these figures, you would burn around 0.3 calories with a single lunge. But these are just estimated values.

Putting an exact number of calories burned by doing lunges is difficult. You may burn more calories with higher rep speeds after the workout, and your weight also plays a key role.

There may be added calorie burns resulting from muscle gains, but the exact numbers are hard to pinpoint.

If you do 100 bodyweight lunges on each leg, you burn around 60-100 calories as an average individual. All in all, the calories burned by doing lunges are not as impressive as they would be with a different higher intensity exercise.

You burn the calories mainly from the built muscles.

If your target is to specifically burn calories, incorporate other activities and make healthier food choices. Avoid sugar, processed foods and junk food – basically, empty calories.

OMAD or Alternate fasting may also be an option, yet it requires planning and attention to how your body responds to it.

For instance, you are likely to burn more calories riding a bike, which makes a good side activity too – plus, this boosts your cardio health as well.

How many Lunges a day for Beginners?

Beginners should start lunges exercise with low count and reps

You can add this workout to your essential fitness exercises that you can do at home, or even use it as part of exercises for seniors

However, lunges require more coordination and may be challenging for beginners. Doing lunges is about repeating as many as possible while keeping the correct form. 

You get better as you progress. When you are just beginning, that can mean five lunges per leg. You can then build up to 2-3 sets with 10-20 reps per leg.

As you get comfortable over time, you can try to add light weights and increase the reps.

Lunges are doable forward or in reverse, but the latter is the easier option for beginners.

Overdoing Lunges

Beginners shouldn't overdo lunges to avoid injuries

Generally, lunges demand a lot from the body, which can certainly be too much for the body. Make sure to assess your fitness level and physical ability beforehand.

If you do lunges extremely, you will notice that they become even more challenging to perform. Your form may worsen, and you will appear less consistent, transforming from one rep to another.

Doing lunges every day, especially a high number, calls for employed recovery treatment.

You can, however, diversify your exercises a bit and target legs with more exercises, not to mention other muscle groups. Get some inexpensive barbells, work on the upper body or do some cardio after workout.

**Tip: Suppose you are not getting the most out of your lunges. You probably are not going low enough to target the employed muscles, or going too deep for your mobility and flexibility, or your lead and rear feet are very far apart.

Here's How to do a Proper Lunge

Learn how to do proper lunge by following these steps

Step 1: You begin by standing in a split stance such that one foot is about 2-3 feet in front of the other. You should maintain a straight torso and fully engage your core. Your shoulders should be back and down with your hands resting above the hips.

Step 2: The next step is to bend your knees while lowering your body to the point where the rear knee gets off the ground with a few inches. At the lowest point of your movement, the thigh of the front leg should be parallel to the ground, and your rear leg's knee should be pointed to the ground.

Ideally, a lunge bend should be 90 degrees on the lead and rear leg. You should feel your weight equally shared between both legs.

Step 3: Finally, you push yourself back up to the original position as you keep your weight on the front foot’s heel to make one rep, then repeat.

Frequently Asked Questions

Here are some frequently asked questions about 100 lunges a day

 Will 100 lunges a day make my thighs bigger?

Yes. If you are doing lunges to build your quads, or get thicker thighs, you will notice an increase in mass at first. However, not in the long run.

Maintaining the same number without giving your body time to rest or adding resistance may not be the fastest way to reach your maximum gaining potential.

 Will 100 lunges a day help you build muscle?

Yes, but if you keep up the same number with the same weight, your muscles will gradually stop getting big.

The body adds muscles if it repairs them more, which happens if they are damaged more. Increase the resistance if you want to build more muscles with 100 daily lunges.

Lunges will, indeed, take a bit of time to make your muscles bigger, so you may have to incorporate other exercises like squats to overhead press, and the right number of sit-ups

Will 100 lunges a day help you lose weight?

Losing weight is about losing stored energy. One hundred daily lunges can help you lose weight as you expend more energy and build more muscles.

However, remember that it's possible to lose weight without exercise and diet, as lifestyle and nutritional choices also play a significant role in weight loss, so watch what you feed your body.

Final Thoughts

Lunge workouts can positively change your body and are better than nothing. Doing lunges is not more about the highest number you can reach. It is more about doing them with the correct form and listening to your body.

Doing lunges every day has potential benefits, but it also has possible setbacks you must consider.

To reach your fitness goals satisfactorily, I encourage you to make good nutritional choices, rest, and keep a lunge schedule that is not too intense on you while varying the resistance and stretching.

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