For some, lunges are painful or hard to start with, especially novices. If lunges are painful, begin with squats and consult with a doctor or coach on the best progression method for your body. If your body is prepared for lunges, begin with two to three days a week, 10 lunges on each side. Gently increase this number as your body becomes stronger and more mobile. If you’re shaking a lot, pull it back to fewer reps until your body is comfortable and stable in the movement.