Here are the most common questions about Squirrel, how to use it to get fit, and exercise basics.
Remember, if you’re just getting started, be sure to check with your health care provider to ensure you’re ready to start an exercise program. By using Squirrel in any way, you accept all risk of injury and agree to hold us harmless. Read our full disclaimer here.
What is Squirrel?
Squirrel is the easiest way to start exercising. We give you one simple exercise per day, and you do it as many times as you can. That’s it!
Really, it’s that simple?
Yep, and you don’t even have to count reps, warm up, or anything else. Just do one exercise per day.
Seriously? What’s the catch?
The only “catch” is that you have to do each day’s exercise as many times as you possibly can in one go.
The pro’s call this “going to failure” and it works because it’s really only the last 2-3 reps that cause your muscles to get stronger.
Sounds hard.
You’ll feel it, but that’s the point. If you only do 10 pushups but could have done 20, you’re not stressing the muscles enough to cause change.
If you stop short, you’re only cheating yourself. Do as many as you absolutely can of each day’s exercise.
Failure = Success!
This is really important, so we want to reinforce the notion of “going to failure”.
It simply means, keep doing the exercise until you fail to perform another repetition correctly…and safely! If your form is faltering, stop before you drop a weight, lose your balance, or fall.
Will I get swole?
One exercise per day won’t turn you into a bodybuilder.
But if you really, truly push yourself to failure on every exercise, every day, you will start to see bigger muscles in just a couple of weeks!
But I really want to get big!
Respect. Here’s how to make the most of Squirrel to increase muscle growth:
- Do each day’s exercise to absolute failure.
- Wait exactly 15 seconds.
- Do another set to absolute failure.
- Wait exactly 15 seconds.
- Do a final set to absolute failure.
- Eat more lean protein.
This very short rest period lets you get more reps in while the muscle is primed for growth, it’s like getting a triple set of the final reps…and those are the ones that count!
Will I lose fat and “get cut”?
Muscle burns more calories, so as your muscles grow, you may find it’s easier to stay leaner. Plus, the residual calorie burn after strength training lasts waaaay longer than after doing cardio, too.
That said, losing fat and getting ripped is more about diet than exercise, but…
…exercising burns calories, so if you eat smart (less sugar and refined carbs, more protein, healthy fats, lots of veggies) and you’re consistent with Squirrel’s daily exercise, you’ll be on the right track.
Will I get sore?
If you’re just starting out, your muscles will probably feel sore for the first week or two.
And, the second day after a workout is usually more sore than the first day. It’s called DOMS (Delayed Onset Muscle Soreness), and we like to think that’s nature’s way of hoping you’ll keep moving that next day.
As you get used to exercising, that soreness won’t be as bad. If you’re like us, you might even start to like it!
Should I still workout if I’m sore?
Yes! There’s no harm in exercising a sore muscle, and light movement can help get the blood flowing and shorten your recovery time.
Squirrel rotates the exercises around your body. So, you’ll rarely be exercising a sore muscle exclusively, but some days will overlap a little.
What kind of exercise does Squirrel provide?
Strength training, and here’s why: We want you to get strong, be strong, and feel strong.
Gaining and maintaining strength throughout your entire life will help you move through the world more confidently and keep you healthier.
Plus, as you age, strength training helps keep your living freely and independently, and helps prevent falls and injuries (like when miss a step or grandkids run at you full speed).
Don’t I need cardio?
Yes, and it’s easy to add to (not replace!) Squirrel’s daily strength exercises. Our favorites include going for a spirited walk, taking the stairs, and riding our bikes.
Ideally, try to get 15-20 minutes of outdoor movement. Try pushing it until you’re breathing hard but still able to carry on a conversation – that’s called “Zone 2”, and it’s how you build endurance!
Will Squirrel help me lose weight?
We’ll answer your question with another question…is your goal simply to be lighter? Or to be leaner and stronger?
Doing Squirrel’s daily exercises will help you get stronger and build muscle.
If you’re eating right, you’ll probably also lose body fat, which will help you get leaner.
But because muscle weighs more than fat, your weight may not change. However, you’ll feel much better, stronger, and healthier, and that’s our goal.
I’m doing like a million reps…when should I progress?
If you’re doing 25-30 or more reps of an exercise, it’s time to add weight or increase resistance.
Make the exercise hard enough that you’re getting 10-15 reps to maximize the benefit.
Once I get really good at this, can I keep using Squirrel?
Absolutely!
All of our exercises are listed here on our website (and eventually in the app). As you progress, simply stack your favorites together to create bigger workouts.
What equipment do I need?
Most of our exercises use only your body weight.
A few work better with exercise bands or dumbbells, but if you don’t have those, we’ll tell you how to do them without any special gear, too.
How to use Squirrel
Squirrel’s Daily Exercise is delivered as an email (for now, we’re working on our app!), and each day’s email looks like this:
Video Demo: you’ll see how to do the exercise
Description: super short bit about proper form
Make it count: tips to get the most of it
Make it easier: tips for simplifying if you can’t do it as shown in video
Make it harder: tips for adding more resistance if it feels too easy
Practical applications: how this exercise helps you in real life
…plus a little surprise at the bottom of each day’s email!