Table of Contents
Squatober is a free 31-day bodyweight squat challenge that runs every October. Choose one of three levels (Day 1 is 50, 100 or 150 squats), follow the daily targets, and track your points on the free scoring sheet. Across the month, the totals are 4,700 squats at Level 1, 9,400 at Level 2 and 14,100 at Level 3.
Starting late? Join any day: begin with that day’s target from the table below, or try the 28 Day Squat Exercise Challenge.
The targets build to 200 / 400 / 600 squats on Day 16, ease back to 100 / 200 / 300 by Day 26, then climb to a 350 / 700 / 1,050 finish on Day 31. This up-down-up (ascending pyramid) pattern keeps the challenge progressive while giving you a lighter stretch before the final push.
Check out 31 Bodyweight Squat Tips for Squatober for some squat tips as you squat through the month.
Missed Squatober?
No problem, you can join anytime with my 28 Day Squat Challenge.
Anyone can join in
You don’t need to be a gym bunny to take part in this challenge; simply complete the reps as you can throughout the day. Or ideally, in one go if you can. If you are particularly fit or want a bigger challenge, try to complete the reps in one go; if you are not as fit or find it difficult, you can break it down into blocks of 10s, 20s, or whatever works for you.
How to join in.
- Commit! Share that you are doing this challenge and share your progress.
- Download the target guide and scoring sheets to track your challenge.
- Recruit a friend to join you and keep each other motivated.
Challenge Levels
The challenge is split into 3 levels for which you can score your progress; you don’t need to stick to one level. You can mix & match and go up or down a level. Each level has an associated score. Use the free-scoring sheet available for download below to track your progress and tally your total score for the month
| LEVEL | POINTS |
|---|---|
| Level 1 | 1 point |
| Level 2 | 2 points |
| Level 3 | 3 points |
Download the Scoring Sheet
The scoring sheet for the October Squat Exercise Challenge
Use this sheet to track and record your score for the challenge.
Challenge Design
This squat challenge is designed as an ascending pyramid programme, adding reps each day. This type of programming makes the challenge progressive, increasing demand throughout the month.
Squatober Target Guide
To get started, download & print the SQUAT calendar below and pin it to your fridge (while you are at it, pin it to your challenge board on Pinterest) or somewhere you can reference it each day.
Warm-up
We should always perform a warm-up relative to the workout we are about to undertake. For this challenge, at the start of the month, it’s a good idea to take the first 20-30 nice and steady as your joints warm up, keeping the tempo low until your joints are lubricated. As you get into higher squat numbers, you might want a quick warm-up that includes heel flicks and partial squats.
Lightly stretch it out!
Once you’ve finished your daily squats, make sure you stretch out. Focus on the hamstrings, quads, calves, and glutes. Hold each stretch for 15-20 seconds. A quick, effective stretching routine for squats should include:
- Quads Stretch (Standing or Lying)
- Hamstring Stretch (Standing or Lying)
- Calf Stretch
This is a simple workout, at the start of the month with low reps you’ll only need a quick stretch out however if you are performing difficult variations you will want to spend more time on the stretching.
How to Squat
- Stand with feet at hip-width apart.
- Toes forward or slightly out-turned.
- Squat down, lowering your hips to knee height.
- Keep your knees tracking in line with your toes.
- Push your hips back as if you were about to sit on a chair.
- Look forward and slightly down.
- Maintain neutral spine alignment.
Progressions
Once bodyweight squats feel easy, add load or change the tempo rather than adding extra reps:
- Tempo squats: take three seconds to lower down, then stand up as normal.
- Pause squats: hold the bottom position for one to two seconds.
- Goblet squats: hold a loaded backpack, kettlebell or dumbbell at your chest.
- Easier option: squat down to a chair or box and stand back up.
Squatober FAQ
It depends on the day and your level. Day 1 is 50, 100 or 150 squats. The targets build to 200, 400, or 600 on Day 16, ease back to 100, 200, or 300 by Day 26, then climb to a 350, 700, or 1,050 finish on Day 31.
Level 1 totals 4,700 squats over the 31 days, Level 2 totals 9,400 and Level 3 totals 14,100.
Yes. Start at Level 1 and split the reps into sets of 10 or 20 throughout the day. You can move up or down a level on any day.
Join in at any time. Pick up with that day’s target rather than trying to catch up on every missed squat at once. If you would rather start from the beginning, try the 28 Day Squat Exercise Challenge.
Bodyweight squats are low impact, but the volume builds quickly, so warm up, keep good form and drop down a level if you need to. Stop if you feel sharp pain in your knees, hips or back. If you have an injury or a health condition, check with a doctor before you start.
No. Squatober uses regular bodyweight squats only, and the scoring sheet and daily target calendar are free to download.
More from Challenges by DJ:
28 Day Squat Exercise Challenge
More Squat Workouts
Why not complement this squat challenge with one of my leg workouts?
- Work from Home (WFH) anti-sitting Interval Workout
- Bodyweight Legs, Bum’s ‘n’ Tum’s (LBT) workout
- 30-Minute Full-Body Tabata Workout
