The 30 day fitness challenge has been around since the dawn of the internet age, but there is still no consensus on whether or not it is an effective training tool. This is due in part to the variety of different training plans that come under the umbrella of the 30-day challenge, ranging from isolated exercises for specific muscle groups (such as plank exercises (opens in a new tab)) to full-body workouts that switch gears every day.
We chatted with an expert kinesiologist about the trend, who suggested that while they can achieve overall fitness improvements in this time frame, you may not see dramatic visual results. Any physical improvement you see will depend on your body chemistry, baseline fitness regimen, and of course the exercises themselves.
If you want to make a sustainable change in your fitness levels, you need to exercise regularly. You could try going to the gym more often or working up a sweat at home in one of the best exercise bikes (opens in a new tab) But if you’re about to jump into a 30-day challenge, here’s what you can expect to accomplish.
short-term benefits
Here’s the good news: You may see some improvements in your overall fitness after participating in a 30-day challenge.
Marcus Lawrence, PhD, CSCS, and an assistant professor in the department of kinesiology and outdoor recreation at Southern Utah University, told Live Science, “For the general fitness-related health goals of improving cardiorespiratory fitness , musculoskeletal status or body composition, we generally find 3 to 5 weeks it takes for people to see some changes.”
Marcus Lawrence is currently an assistant professor at Southern Utah University in the Department of Kinesiology and Outdoor Recreation. He did his undergraduate work at California State University, Monterey Bay, his master’s work at Appalachian State University, his doctoral work at the University of North Carolina at Charlotte, and his postdoctoral work at the University of North Carolina. Colorado State and the Oklahoma Medical Research Foundation.
This means that a 30-day fitness challenge could help you push through some of your health-related goals. But Lawrence also cautions that the time frame for achieving different fitness goals can vary; for example, it can take several months of hard work to build visible muscle. Factors like the type of exercise you’re doing, along with the frequency and intensity of your workouts, can also have an impact on the time frame for achieving results.
That said, exercise can take a toll on your body and mind pretty immediately, even after just one workout. “There are immediate effects that happen to the human body after a single exercise session, including, but not limited to, improved cognition, reduced anxiety and risk of depression, reduced blood pressure after exercise, as well as being a help to sleep”. Lawrence says.
Keep in mind that noticeable physical changes are almost always the result of a long-term, sustainable exercise routine. A 2015 study of Social Psychology and Personality Sciences (opens in a new tab) shows that for weight loss to be apparent to others, a change of about 2.93 in BMI is needed, specifically when it comes to the face.
Long term benefits
The big question, and perhaps the most important, is whether fitness challenges like this one can have a lasting, positive impact on your overall health. Could short-term challenge lead to long-term change?
Despite the persistent rumor that it takes 21 days to develop a habit, a 2009 study in the European Journal of Social Psychology (opens in a new tab) found that it actually takes between 18 and 254 days to form a new habit. So while 30 days may be enough for some, it may not be enough for everyone.
Lawrence backs this up: “There is some evidence that 30 days is a good starting point for people to embed themselves in an exercise routine to buy the behavior change needed for health. Once people get past the initial hurdle that prevented them from changing, hopefully they can sustain that change in the long run. The ultimate goal should be long term, not short term, but these fitness challenges could certainly provide the starting point for someone to make lasting changes to their health.”
If you manage to complete the 30 day challenge without skipping a day, there could still be other environmental factors that make it difficult for you to continue with your new routine.
Says Lawrence, “There is certainly evidence that genetics and environmental factors play a role in fitness changes in any program…Environment can include things like access to healthy and nutritious food, clean air and water, and also access to safe spaces where physical activity can be done.And, regardless of genetics and environment, each person is unique and not all programs will work for each person.
“In addition, people have different starting fitness levels, different intensity levels they can tolerate, and different anatomies or past injuries which all add up to each person needing an individualized plan. No one should follow a ‘cookie cutter’ or ‘one size fits all’ fitness program and expect to get the same results as everyone else.”
Should you try a 30 day fitness challenge?
If one size doesn’t fit all when it comes to fitness, does that mean these 30-day challenges are a facelift? Well, no. The bottom line is that anything is better than no movement at all, and adding something to your existing exercise routine will surprise you with effective results at best, but be harmless at worst.
“Along with proper nutrition, meeting aerobic and endurance physical activity recommendations no matter how you do it, including fitness challenges, helps prevent chronic disease,” says Lawrence.
The 30 day fitness challenges are not quick fixes that will have you shredding overnight. But if you do it with a healthy mindset, like when formulating any fitness regimen, the format can give you the opportunity to introduce new moves into your routine and work toward your personal fitness goals.
This article is not intended to provide medical advice, and readers should consult their physician or health care professional before adopting any diet or exercise regimen.
