Wall sit challenge with planner stickers

Last updated on May 11th, 2022 at 04:08 pm

Improve your leg strength and endurance each day with this 30 day wall sit exercise challenge. The wall sit works all the main leg muscles, especially the front of the thighs. All you need to do is to get into the wall sit position and then hold for the given number of seconds each day. The challenge is in a printable sticker format, so that you can put a sticker for each day in your planner or diary. You can also use the printable as a whole sheet if you prefer.

Benefits of the wall sit exercise

Benefits of the wall sit exercise
Disadvantages of the wall sit exercise

There are also a few drawbacks to this exercise:

  • It’s a static exercise – it only trains the legs in one position
  • It’s a strength exercise only and contributes little to cardiovascular fitness or weight control.
  • Although the exercise can be progressed by increasing time held, long holds are time-consuming and boring!

How to do the challenge

You just need to get into the wall sit position following the instructions below and then hold for the given number of seconds each day. Please read these safety guidelines before exercising. Please also be aware that as the wall sit exercise involves holding a static contraction, it isn’t suitable for anyone with high blood pressure.

How to do the wall sit

To come out of the wall sit, slide back up the wall and use your hands to push away from the wall.

Daily hold times

These are the number of seconds you should hold the position each day. You can get a printable copy by entering your e-mail address below, to use as a single sheet or stickers.

Wall sit challenge chart 13021033

Instructions for printing and cutting

If you’re cutting manually, then download either the PDF or the PNG file  in whichever size you want.  To save PNG files to desktop, you’ll need to right click and select “save image”. Print onto a single sheet shipping label, or alternatively print onto plain paper and use a glue stick. Cut the stickers out with craft scissors or with a craft knife.

If you have a cutting machine, you can use the PNG file,  together with the blackout files for easy tracing.

Sign up for My Fitness Planner updates and get the free printable download link e-mailed to you:

After you sign up, you’ll get 3 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

Related to wall sit exercise challenge – more leg workouts for you to try:

thigh strengthening 4 week planglute isolation workout

Challenge FAQs

Last updated on April 24th, 2022 at 05:58 pm

All exercise is beneficial. Doing exercise most days for 30 days will result in improvements to your fitness and muscle tone, but ideally you should keep exercising once the challenge is finished.

Last updated on April 24th, 2022 at 05:57 pm

The first day of the challenge should feel like it needs a bit of effort, but not too much. If you really struggle with day 1, then you probably won’t get through the challenge. The idea with the challenges on this site is that the first few days get you used to the exercises and the daily habit. Usually about halfway through the challenge the effort levels start to increase more quickly.

Avoid challenges that increase effort levels very quickly – they’re simply not realistic. It’s unlikely that, for example, you would be able to increase how many squats you are able to do by 10 a day for 30 days, or increase your plank hold time by 10 seconds a day for 30 days.

Last updated on April 24th, 2022 at 05:57 pm

In general, allowing muscles 48 hours between workouts is good because it gives our bodies time to recover and adapt. Challenges are generally short workouts and for a limited period of time (usually 30 days), so not having many rest days won’t be a problem. With challenges that alternate exercises each day, it’s not an issue, because you’re using different muscles.

Last updated on April 24th, 2022 at 05:57 pm

Fitness improvements don’t always happen in a predictable way. Sometimes we’re just not as strong or energetic for no apparent reason, or we hit a plateau. If you get to a point where you’re struggling to complete the day’s challenge, you can try one of the following:

  • Take a couple of days off and start again where you left off
  • Do the challenge on alternate days rather than every day
  • Instead of increasing the effort every day, stay at the same level for 2 or 3 days and then go onto the next day of the challenge

Obviously these solutions mean the challenge will last longer, but you’ll still benefit from doing it.

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