{"id":2090,"date":"2025-06-21T10:29:10","date_gmt":"2025-06-21T10:29:10","guid":{"rendered":"https:\/\/www.europesays.com\/us\/2090\/"},"modified":"2025-06-21T10:29:10","modified_gmt":"2025-06-21T10:29:10","slug":"should-you-do-100-kettlebell-swings-a-day-for-30-days","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/2090\/","title":{"rendered":"Should You Do 100 Kettlebell Swings A Day For 30 Days?"},"content":{"rendered":"

If you\u2019ve spent any time on FitTok lately, chances are you\u2019ve landed on videos of women doing 100 kettlebell swings<\/a> a day in an effort to burn fat and sculpt their muscles. The challenge, which went viral in April thanks to TikTok creator @fit_with_kettlebells<\/a>, is tagged with nearly 31 million posts.<\/a> It\u2019s simple: Complete 100 kettlebell swings<\/a> per day for 30 days<\/a> straight, either all at once, or split up<\/a> in sets throughout the day. <\/p>\n

The hype behind this particular exercise is real: \u201cKettlebell swings are a powerhouse, full-body move that strengthen the glutes<\/a>, hamstrings<\/a>, hips<\/a>, core<\/a>, back<\/a>, and shoulders<\/a>\u2014and challenge your grip strength<\/a>\u2014in one fluid movement,” says Lindsey Bomgren, CPT, founder of Nourish, Move, Love. \u201cThis strength move will also raise your heart rate for cardiovascular benefits.\u201d <\/p>\n

Meet the experts:<\/strong> Lindsey Bomgren<\/a>, CPT, is the founder of Nourish, Move, Love<\/a>. Or Artzi<\/a>, CPT, is the founder of the fitness platform Orriors<\/a>. Noam Tamir<\/a>, CSCS, is the founder and CEO of TS Fitness<\/a>. <\/p>\n

Aside from kettlebell training having so many full-body benefits, this challenge has likely also picked up steam because of how accessible it is, with only one piece of equipment needed, says Or Artzi, CPT, founder of the fitness platform Orriors. Plus, \u201cit\u2019s simple, easy to remember, quick to do, and feels hardcore\u2014people love a challenge with a big round number and a time limit,\u201d adds Noam Tamir, CSCS, founder and CEO of TS Fitness. <\/p>\n

But is doing 100 reps of this exercise for a month an effective and safe way to lose fat and gain muscle<\/a>? Ahead, trainers explain what happens to your body when you take on this challenge, and whether to try it.<\/p>\n

What Happens To Your Body When You Do 100 Kettlebell Swings A Day For 30 Days<\/strong>You may see some fat loss.<\/p>\n

The main goal of this challenge is to \u201cburn fat\u201d and \u201ctone your body,\u201d according to proponents of it on TikTok. And there could be some truth to that\u2014beginners or people who haven\u2019t been consistent with exercise in the past may see fat loss simply from exercising on a regular basis, Tamir explains. <\/p>\n

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The exercise volume of the challenge \u201ccan spike energy expenditure and help kick start fat loss,\u201d Tamir says. \u201cHowever, fat loss depends on a lot of variables such as diet, sleep<\/a>, stress, and overall activity level.\u201d So if you\u2019re someone who\u2019s already strength training<\/a> daily and eating relatively healthily, the kettlebell challenge may not drastically change your body fat percentage, says Tamir. <\/p>\n

You may gain muscular endurance.<\/p>\n

When it comes to the muscle-sculpting goal, kettlebell swings aren\u2019t as good for hypertrophy<\/a> (increase in muscle size) as other exercises like squats<\/a> and deadlifts<\/a> are. Most hypertrophy occurs within the six to 12 rep range per set, Artzi says\u2014not 100. However, high reps do build muscular endurance<\/a>, which helps your muscles sustain exercise for longer periods of time.<\/p>\n

But the benefits also depend on the weight of the \u2018bell: Using a lighter kettlebell might make 100 swings more cardio-focused, while a heavy kettlebell shifts the workout toward strength and power<\/a>\u2014and increases the recovery demands, says Artzi. \u201cOf course, \u2018light\u2019 and \u2018heavy\u2019 are relative to your strength, experience, and body size, but it\u2019s critical to find a load that encourages proper [form],\u201d she says. (More on that later!)<\/p>\n

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Ultimately, though, because the challenge calls for 100 kettlebell swings\u2014which is a lot all at once and even if you break them up throughout the day\u2014you’re likely not using a weight that\u2019s going to be heavy enough to cause your muscles to grow. Additionally, if your kettlebell weight stays the same throughout the duration of the challenge, you\u2019ll likely hit a plateau from doing the same move over again, Tamir says. (Your body will get used to how challenging this routine is, so your progress will level out.) <\/p>\n

However, if you gradually increase the weight of your kettlebell or your reps each week, you may see an increase in muscle strength, says Tamir. That\u2019s because you\u2019re forcing your muscles to adapt to the increased stress\u2014especially the muscles that make up your posterior chain<\/a>, which includes glutes, hamstrings, and core. <\/p>\n

You could get injured.<\/p>\n

Lastly, there appears to be a lack of recovery days<\/a> in this challenge, which is crucial for building strength and muscle, as your muscles need time to repair and adapt. Skipping rest days increases the risk of fatigue, Artzi explains. <\/p>\n

Other Potential Benefits From 30 Days Of 100 Kettlebell Swings<\/strong><\/p>\n

All three experts agree that doing 100 kettlebell swings a day can benefit you in the following ways: <\/p>\n