Body fitness

The Worthwhile Benefits of Doing Lunges Workout

Benefits Of Lunges - Healthcare Blog

Benefits of Lunges – In lunges workout, the consumption level of energy is very high. Due to this what you get from this matters too much.

Did you know that the benefits that you are gained from bodyweight squat are different from body weight lunges?  The main greed of this workout is its benefits. With this exercise, many people who have achieved their goal of climbing, racing, bodybuilding, fat loss etc. If you want to fulfill your big dreams like them then include this lunges workout in your daily schedule. These benefits, which you will read below, are derived only from the lungs.

All Benefits and results you will read below are practically approved and viewed by the American Center for Exercise Research. The main purpose of explaining all the benefits of the lunges is to motivate you towards this wonderful exercise.

Benefits Of Lunges

1. High Testosterone Level

About 60 percent of the men are suffering from low testosterone problem. If you are one of them and want to increase it naturally then for you lunges is one of the best exercises. Lunge’s workout directly affects your testosterone level. For this, you need to add lunges workout in your daily schedule and take good protein after workout. The main benefit you will get from high testosterone levels is that your bone density and sex power will increase.

  • Lunges workout increases the testosterone level, This statement is proved in many types of researches and It is also recommended by many big athletics, Gym trainers to do lunges for increasing testosterone level. In the study of 1983, weightlifting and heavy leg exercises(Lunges, Squats….etc.) significantly increases testosterone levels. And In the study of 2001 resistance training can do temporarily increase testosterone levels in women.


Lunges Benefits - Testosterone Level



2. Weight Lifting

There are many people who have very little weight lifting capacity but they want to become heavy lifter. According to Healthcare Blog, you should include bodyweight lunges and squats in your workout schedule to increase weightlifting capacity. And for pro-level weightlifting power, you should add barbell lunges, barbell squats. For better results, you should also pay attention to diet along with workouts.

  • Weight lifting power mainly depends on the strength of your legs, core, and back, and lunges workout mostly make these parts stronger.


Weightlifting - Lunges Benefits


3. Mental  Strength

You think about how lunges workout are related to mental strength but did you know that lunges sets/repetitions depend on your mental strength. It depends on the mind whether you will do lunges set more or not. Good Mental strength gives you the willpower to do more sets. Lunges is an exercise, you already know how any exercise affects your mental health.

People with low mental strength may face many types of mental health problems. You need strong mental strength to live in this cruel world. After doing lunges continuously for 45-60 days, you can easily feel the difference in your mental strength.

  • Always remember that, People with good mental strength always remain Happy and Calm. And there are many Doctors who recommend daily workout for good mental health. And During lunges or any exercise body releases endorphins, that help to keep your mind relaxed and calm.


Mental Strength - Lunges Benefits


4. Abs Formation

In lunges, 40 percent of the strength is consumed from the core. So think how much your core is affected during lunges workout. This is also a great workout to train your core + thighs.

By Doing lunges + Some core workouts you can grow your abs easily. And if you are suffering from the belly fat problem then you should include this workout in your routine.

  • Lunges workout energy consumption and calorie burning rate are very high. This feature of lunges helps in burning the excess fat around the abdomen and targets the rectus abdominis muscle which is majorly responsible for building abs.

Abs Formation - Benefits of Lunges


5. Symmetry Of Legs

There are two ways you can make your legs symmetrical. The first is surgery and different types of operations and the second is the Workout. In my point of view, workout is the best way. And the best workout to make your legs symmetrical is lunges exercise.

You can make your legs symmetrical through lunges. There are also many people who took 4-5 months to make their legs symmetrical. How much time you will take, it completely depends on your workout and diet. With this, you can resolve the problem of Knock Knee. For knee problems, you only need to do lunges exercise for 20-25 and you will automatically see improvement in knee problems as well.


Benefits Of Lunges - Knock knees, Leg Symmetry


6. Toned Butt

According to the survey, 80 percent of the women and 30 percent of the men want to improve the shape of the Butt.

Many types of medicines and heavy-budget surgeries are done for this problem. But if you really want to improve the shape of your butt for free then you only need to do both squats and lunges workout in your regular schedule. Not only the shape of butt will improve but your entire lower body also gets in perfect shape.

If you have fat in your butt and you want to reduce the extra fat around the hips and lower back, then you need to do something extra with the workout. In workout, you can do lunges, squats, and running and in Diet, you should follow weight loss routine.


Toned Butt - Lunges Benefits


7. Free OF Cost

In this exercise, you do not need any types of heavy-cost types of equipment and other types of ground to perform. Lunges is a completely free-of-cost workout. You can do this exercise anytime, anywhere, Only you should know about the correct steps of lunges workout.


8. Improving Lunges

If you are doing this exercise daily with full energy, then you will see an improvement in the lunges workout. Not only in lunges, but you can also see improvement in other exercises like squats, crunches, jumps.

In other words, if you are doing barbell lunges with 5lbs and then with regular practice you can reach 50lbs barbell lunges. Many things are better than regular lunges workout like running style, walking style etc.


9. Satisfaction Through Lunges

The biggest aim of people’s life is to get satisfaction. Lunges workout will satisfy you from all sides(It’s Benefits, Results, Mental Strength, Good Body Shape).

It has been proven to boost a person’s mood and increase a sense of overall satisfaction. The reason behind this is the endorphin hormone.


A Feeling Of Satisfaction After A Great Workout

Benefits Of Lunges -Satisfaction



10. Improves Running

Lunges workout strengthens the thighs and core. And both parts play an important role to run fast. If you’re a runner, the main difference you’ll notice from lunges is an improvement in running speed. If you do lunges continuously for 30 days, then you will see a difference of 3-4 seconds in running 100 meters. You should do lung exercises after running for better results.


Benefits of Lunges - Running


11. Jump Level Increases

The level of jumping improves by doing lunges workout regularly. The key requirement for a good jump is that you have good spring strength and low weight and the Lunges + Squats workout easily fulfills all the jump requirements.

So if you want to increase jump level in less time then Lunges + Squats workout is best for you. Doing Lunges + Squats workout for 30 consecutive days can easily improve 2-3 feet in the long jump and 1-2 feet in the high jump.


Lunges Benefits - Jumps


12. Agility of Body

Agility is one of the key components of fitness and is valued in many sports and physical activities. In short terms agility of body =  Quick action, coordination, balance, speed, and response time.

Agility training exercises help improve speed, explosive power, coordination, and specific sports skills. Lunges is a great exercise for improving your body’s agility. For a good level of agility, the health care blog team suggests you to add lunges types into the workout program.


Benefits Of Lunges - Agility


13. Variations Of Lunges

90 percent of people get bored by doing one type of Lunges every day. To make up for this boredom we have a variety of Lunges.

These are the major 4 types of lunges workout. If you include types of lunges in your lunges workout, you will get the next level of benefits from lunges. All these lunge variations will fulfill 90 percent of your fitness desire. The best schedule to do lunge types are:-

  • 1 st day:– 2-4 Sets of Simple lunges + 1-2 Sets of Lunges Walk + 2-3 Sets of Lunges jump.
  • 2nd day:- 2-4 sets of lunges walk + 1-2 sets of reverse lunge + 3-5 sets of lunges jump.
  • And So On……


These are those 13 Benefits of lunges that can bring a big change in the body. In short, you can say that these are not benefits, these are the reasons for doing lunges workout.

How Does Your Body Appear After Gaining These Benefits Of Lunges?

In a case study of lunges workout results, my team comes up with two of the most motivating results from lunges workouts. And my team’s healthcare blog trained 100+ students in the gym. And the training of all the students has fixed lunges, squats, and push-ups in their exercise routine. After training of all the students for 90-140 days, around 92 students got their desired result and the rest did not (due to improper diet and many reasons).

  • In Case Study Of Male

Benefits Of Lunges - Results

  • In Case Study Of Female

Benefits Of Lunges - Results

More than 100+ students achieved all these amazing results, just by doing lung exercises. If you want to read more detailed results case studies you should read:-

Lunges Before And After


Major Barriers In Way To Gaining These Benefits Of Lunges (Resolving Way)

These are those reasons which makes you unsuccessful in gaining these benefits. So the simplest way to overcome these barriers{Resolving Method} are:-

  • Delete From Daily Routine:- Healthcare Blog not suggesting you to do this workout daily. If you are only doing this workout on your core and legs workout day. That is sufficient.
  • Do Fewer Sets And  Repetition:- To remove this barrier you should do every repetition in a specific manner. The distribution of the sets is in this way, If you are a beginner then you must do 2-3 sets of 10-12 repetitions of the lunges but after some time you should increase your sets according to your capacity. Every week you should increase 4-5 Repetitions per set.
  • Not taking Proper Diet and Rest:- There are many cases in which people do workout 60-70 days but they are not able to gain any type of difference. The main reason behind 80 percent of cases is they are not taking good diet and rest after workout. Diet and rest also important as your workout. You should take proper sleep for 8-10 hours at night. In case of diet, you should take a good protein diet and instant energy food like sugar, Glucose and after this, you can take any type of protein shake.
  • Mistakes During Lunges Workout:- You know that lunges will benefit you when you do it right. Mistakes during lunges workout can give you negative results. If you want to know that the perfect way of doing lunges then you should read:- Perfect way Of Doing Lunges


Some Questions Related Benefits Of Lunges

Question:- How many lunges should be done in a day to get all these lunges benefits?

Answer:- For gaining maximum benefits you should perform 3-4 sets of lunges. In one set you should do 15-35 repetitions. All these repetitions are unstoppable but after a single set, you can take rest of the 30-50 seconds.

Question:- In How much time period you can gain all these benefits of lunges?

Answer:- According to THE GYM study, If you are following all rules then you will gain all these benefits of lunges in approx 3-5 months. Around 99 percent of people easily gain these benefits. For the pieces of evidence, you can read this study – Lunges before and after.

Final Words 

This is a list of amazing benefits of lunges exercise. To increasing flexibility, balance, and coordination, to stronger muscles and a tighter-looking butt, the benefits of lunges are endless, with too much to pass on. Remember that for results you should also pay attention to diet and rest along with workout. I hope you will get all the benefits of lungs and make a big change in the body.

If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin.

About the author

Healthcare Blog - Admin

Hi Everyone My name is Ravi Kumar(Admin). I have more than 4 years of experience in fitness training. I start my fitness carrier in 2014. My passion is to help people to change lives through good health and fitness. My Articles will surely help you in improving health. My focus is to motivate, inspire, and encourage you along the way to reach and even surpass your goals.

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