How It Works

Introduction

Welcome to the 100 Squats Challenge.

This program is built to help you develop lower-body strength, balance, and endurance using one of the most foundational bodyweight movements: the squat. Whether you're starting from zero or already cranking out reps, this challenge is your step-by-step path to hitting 100 consecutive squats.

You'll train three times a week, with each workout tailored to your current ability level. Over time, you'll build stronger legs, better mobility, and more power — one rep at a time.

Before you begin, there's just one thing to do: your Initial Test.

Initial Test

Before starting the challenge, take an initial test to see where you're currently at.

Perform as many bodyweight squats as you can using clean, controlled form — no bouncing, no collapsing, no cutting reps short. This test gives you an honest baseline to help you choose the right column to start with.

Once you've completed your test, make note of your result, as this will help you determine the best starting point for your challenge. That's your baseline, and from there, every week is designed to push you just a little further.

Rest up for a couple of days afterward, then you'll be ready to begin your first official workout.

The Challenge

Once you've taken your Initial Test and selected the right column, it's time to get started.

Each week includes three workout days. Every workout consists of multiple sets of squats — sometimes five, sometimes more — with the rep count tailored to the column you're following. That column is based on your Initial Test, or in some cases, a follow-up test later in the program.

Take at least one rest day between workouts. Your legs and joints need time to recover to support growth and performance.

Your goal is simple: stick to the schedule, complete your sets, and stay consistent. Whether you're doing 15 squats or 60, it's about showing up and doing the work.

As you progress, the reps will increase week by week — gradually pushing your strength, balance, and stamina. You can scroll between weeks or repeat one if needed. If you're feeling strong, push forward. If you need a reset, take it. This program moves with you.

Keep showing up. Keep moving forward. The results will follow.

Final Test

You've made it — time for your Final Test.

Perform as many bodyweight squats as you can, aiming for your goal of 100. Move with control, keep your form solid, and pace yourself to the finish.

If you fall short, no problem. Repeat the final few weeks or move to a different column that matches your new ability. You're stronger than when you started — and you're closer than you think.

What's Next?

Reaching 100 squats is no small feat — well done. You've likely built stronger legs, better balance, improved cardiovascular endurance, and a mindset that knows how to push through.

From here, you can raise the bar with new squat variations — like jump squats, pistol squats, or even add resistance. You can also explore other challenges available on the site to round out your training.

Feel free to do multiple challenges at once, just be mindful of overtraining. If two programs work similar muscle groups (like squats and lunges), make sure to stagger your workout days and prioritize recovery.

Keep evolving by switching up your routine every few months, listening to your body, and taking breaks when needed.

You took on the challenge — now take it even further.