Introduction to Lunges
Lunges are a simple yet powerful way to boost your overall health, and they can be done by anyone, regardless of age. Austin Head, a trainer at Life Time fitness club in New York, holds the Guinness World Record for the most lunges in an hour for men, along with the record for the farthest distance traveled by lunges in that time.
The Lowdown on Lunges
There are plenty of lunge variations out there, but the spotlight is on the walking lunge. This dynamic move starts by stepping forward with your right leg, bending both knees, and lowering your back knee toward the floor while keeping your chest tall and core engaged. Then, push through your front foot to bring your feet back together and repeat on the left side. Unlike stationary lunges, this version keeps you moving forward — one stride at a time.
A Step in the Right Direction
Lunges do a lot more than just leave your thighs burning. According to Head, being able to perform lunges is a strong sign of solid lower body strength, healthy joints, good balance, and coordination. Lunges strengthen every single muscle group in your lower body as well as your core. In addition to increasing your strength, lunges are great at improving stability and the cardiovascular system, in return helping you with everyday movements, like walking and running.
Lunging through the Ages
The number of lunges you should be able to knock out isn’t one-size-fits-all. It changes with each decade. As we get older, lunges can start to feel tougher to complete thanks to natural changes like reduced muscle mass, flexibility, and balance. But the move itself can actually help fight those very issues. In each decade, Head said, you should aim for these numbers:
- 20s: 40 total (20 on each side)
- 30s: 30 total (15 on each side)
- 40s: 20 total (10 on each side)
- 50s: 10 total (5 each side)
- 60s: 8 total (4 on each side)
Improving one Step at a Time
If you can’t do the minimum number of lunges recommended for your age group, don’t panic. Everybody’s body is different, so there is no set number to be exact. Lunges require a lot of strength and stability, especially walking lunges, but this is a good guideline on how many you should be able to do at your age. If you’re falling short, Head recommended practicing consistently to build up your strength.
Tips for Pain-Free Lunging
Head frequently works with clients who have bad knees, and for some, lunges can trigger joint pain. If that sounds like you, don’t throw in the towel just yet. Talk to your doctor about adding a collagen supplement to your diet. He recommends Life Time’s Prime Collagen Peptides to improve joint health and support muscle recovery. Head also suggests seeing a physical therapist to identify the cause of the discomfort and find a potential solution. If you’re still in pain, Head recommends modifying your lunges by reducing how low your knee goes to the ground.
Conclusion
Lunges are a great way to improve your overall health and strength, and they can be done by anyone, regardless of age. By following the guidelines set by Head and practicing consistently, you can improve your strength and balance, and reduce your risk of injury. Remember to listen to your body and modify the exercise if you experience any pain or discomfort.
FAQs
- Q: What is the correct form for a walking lunge?
A: The correct form for a walking lunge involves stepping forward with one foot, bending both knees, and lowering your back knee toward the floor while keeping your chest tall and core engaged. - Q: How many lunges should I be able to do at my age?
A: The number of lunges you should be able to do varies by age. See the guidelines above for more information. - Q: What if I experience pain or discomfort while doing lunges?
A: If you experience pain or discomfort while doing lunges, stop the exercise and consult with a doctor or physical therapist to identify the cause and find a solution. - Q: Are there any alternatives to lunges?
A: Yes, there are alternatives to lunges, such as step-ups, that work similar muscles.
