If the idea of exercise has ever felt complex and overwhelming to you, trust that this is totally normal. A lot of the people in Austin, TX that I train as a personal trainer want to lose weight but they feel stuck before they’ve even started. They are nervous about not knowing what to do, running out of time or feeling like a fish out of water at the gym. The reality is, you don’t need a complicated workout plan or fancy equipment to begin making some real and positive changes. In fact, one of the simplest little tricks I teach clients is so easy anyone can do it at home with absolutely no age or fitness restrictions.I call it the “Doorway Squat System” and 87% of my clients who used them were not only able to lose weight but keep that lost off. It’s ideal for fitness novices, especially if you’ve never worked out or feel intimidated to start. Let me describe a bit about what it is, why it’s so powerful and the remarkable journey one of my readers -Linda- went on to lose 33 pounds in just three months.
Why the Vast Majority of People Struggle To Start Exercising
But we should start with why so many people have trouble getting off the ground, and into their first workout. To challenge your body to change in any way requires some form of exercise that is more than you are already doing — it’s true for muscle mass and strength as well as aerobic capacity—that is simply how adaptation works.) The most frequent explanations I receive from new clients: I feel overwhelmed: There is too much out there, and I don’t know where to start. Fear of failure: People are afraid they can’t keep up or that they will look foolish. No time: Time is never easy to find when you work or manage your household and family, and finding a spare hour for the gym life seems like an impossible task. Little motivation: If you haven’t exercised in years, or ever, an exercise program can seem like Mount Everest. Those are normal feelings but they do not have to prevent you from doing what needs to be done. The secret is to make it small and easy, so that you can stick with it even on your busiest days.
The Doorway Squat Solution: Three Easy Steps
The Doorway Squat System is based on a simple rule: when you walk through the doorway at home, you do one set of bodyweight squats. That’s it. No gym or equipment is required, and no poses are too advanced. Only you, your body and the doorways in your home.Here is how the system works:
Step 1: Make a CommitmentChoose a number of squats you can perform each time you walk through a doorway. If you’re a beginner, generally I’d say try 5 squats. Begin with 2 or 3 if you find that this position is too challenging. What matters most is to come up with a number you know you can do, even on your worst day.Write down your commitment. For instance: “When I walk through a doorway at home, I will do 5 squats.”
Step 2: Build the Habit
Start the system right away. We all know 1. Squat Every time you pass a door (bedroom, bathroom, kitchen…even at your front door), take it as an invitation to drop and squat! It may feel ridiculous at first, but you get the hang of it. You’ll be amazed at how many doorways you pass through in a single day! And don’t worry if you miss once or twice. Simply restart at the next door. The objective is to normalize squats when you move around your house.
Step 3: Track Your Progress
Write it down in a small notebook or use your phone to keep track of how many squats you do each day. Write down how you’re feeling a week into it — then again at the one-month mark. As you grow stronger, increase the number of squats per doorway or add a second exercise — say push-ups or lunges.
When you can see how much you have done in writing, it keeps your motivation up and demonstrates all that has happened.
Linda’s story: How she lost 33 pounds in just three months.
Allow me to introduce Linda, one of my favorite success stories. Linda Dunn is a 48-year-old mom who resides in Austin. She is full-time at work, raising a family and didn’t exercise before she walked through my door. She confided in me that she was always tired, her knees ached and that she wanted to lose weight but didn’t have the slightest idea where or how to start.
“I always believed exercise had to be hard, or take a lot of time,” Linda said. “But the prospect of joining a gym made me nervous and I didn’t want to invest in equipment that would go unused.”
When I introduced Linda to the Doorway Squat System, she wasn’t sold. “Just squats? That’s it?” she asked.
“Yes,” I said. “Let’s start small. Do five squats as you pass though a doorway at home. And you are not allowed to do more than that, peak no closer unless there’s a clear signal and keep trying or working with what you have nearby. That is all the time being.”
Linda was game to give it a shot. She wrote out her pledge on a sticky note and taped it to the front door as a reminder.
The First Week: Building Confidence
Linda let us know in the first week that she occasionally forgot to do her squats. But she kept at it until by the end of the week, she was squatting in front of nearly every door. “It was better than I thought,” she said. “And I began to look forward to it, because that made me feel like maybe I was doing something good for myself.”
The First Month: Noticing Changes
One month in, Linda noticed that her legs felt stronger and her knees hurt less. She was amazed to find that her jeans fit better and she had more energy throughout the day. She left a notebook on her kitchen counter and charted how many squats she did each day. By the end of month, she was doing over 100 squats a day — and never setting aside special time to work out.
Month Two: Adding More Challenge
The second month, Linda’s goal was 7 squats every time she walked through a doorway. She also began paying closer attention to what she ate, opting for more vegetables and drinking more water. A mix of moving more and opting for healthier foods had a real effect. Her family noticed that she seemed happier and more energetic on weekends.
Month Three: Big Results
Three months into the program, Linda was down 33 pounds. She was amazed. “I never imagined I could lose so much weight without having a gym and following some very tough diet,” she said. “The squats made me feel stronger, and since they only take a few seconds to knock out anytime during the day it was much easier to stay committed. I do not even consider it now, functioning on autopilot.”
Linda’s story is not unique. Several of my clients that workout with the Doorway Squat System experience same. They feel more powerful, confident and proud of themselves for making a lasting change.
How the Doorway Squat System Works
This system is so effective, because it eliminates the two major obstacles when you want to exercise: It’s a cinch: No need to memorize an extensive exercise routine or carve out special time. Or just squat every time you move through a doorway.
It’s not threatening: You can squat in the comfort of your own home, at your pace. No gym, no crowd, no nerves.
It boosts confidence: Every squat is a mini success story. The wins add up over time, and you start to believe that yes indeed, becoming stronger is a possibility for me.
It all adds up quickly: If you walk through 20 doorways in a single day, and incorporate five squats at each one, then that’s how you complete your hundred-a-day challenge! “If you want results, consistency is everything. How to Use the Doorway Squat System To maximize your door squat system use. Think small: If 5 squats sounds like too many, start with just two or three. The key is consistency, more than anything else.
Try reminders: Sticky notes on your doors until it sticks.
Keep track of your progress: Documenting the amount you spend each day will help keep you motivated. Keep it fresh: once squats get easy, everyone try other simple moves like calf raises or even wall push-ups. After every week, look back on what you have done and be proud. You Can Do This – One Doorway at a Time If thinking about starting to work out has got you overwhelmed, think back to Linda’s story. You do not need to revamp your entire life or immediately turn into a gym rat. Instead, think of a tiny move and take it. Then another one. And keep going. especially. The Doorway Squat System is an uncomplicated, highly efficient method to start moving more and reducing weight – no matter how old, big, or seasoned you are. Give this system a try for one week if you are ready to change. You will be surprised and fast the habit grows as well as how great you feel. If you want additional help or a customized plan, call me. I am a personal trainer in Austin who is here to help you take the first step and encourage you to go all the way. Keep in mind that every squat counts, and every doorway offers a fresh chance to become more powerful. Today is the day to start – you have nothing to lose except the weight!
