How many squats a day is Squatober?

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.

How many squats are there in total?

Level 1 totals 4,700 squats over the 31 days, Level 2 totals 9,400 and Level 3 totals 14,100.

Can beginners do the Squatober squat challenge?

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.

What if I miss a day or start late?

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 .

Is it safe to do this many squats?

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.

Do I need any equipment?

No. Squatober uses regular bodyweight squats only, and the scoring sheet and daily target calendar are free to download.

Monthly Challenges

October Squat Exercise Challenge (Squatober)

by doctorjeal September 28, 2017

by doctorjeal September 28, 2017 2 minutes read

Table of Contents

Day 23 of Squatober Squat Challenge

Welcome to Day 23 of the invigorating #Squatober Squat Challenge! You’re in the final stretch of this incredible journey, and your dedication is truly commendable. Today, we’re diving into 130, 260, or an impressive 390 squats, and here’s a tip to maximise your results—squeeze it out on the way back up! It’s all about getting that full range of motion and showing some love to those pegs (legs) and that booty!

Squatting through a full range of motion is essential to reap the maximum benefits of this incredible exercise. When you squeeze your muscles on the way back up, you engage them more effectively, sculpting your legs and glutes and helping you achieve that toned, firm look.

For Day 23, you have three exhilarating levels to choose from, each meticulously designed to match your fitness level and goals. Level 1 starts the day with 130 squats, offering an excellent lower-body workout that emphasises full range and muscle engagement. If you’re eager to intensify the challenge, Level 2 presents a formidable 260 squats, pushing your limits and helping you achieve that sculpted look. For our most dedicated participants, Level 3 brings an astonishing 390 squats, an extraordinary test of endurance and determination that will redefine your fitness limits.

As you embark on today’s challenge, remember that proper form and squeezing on the way up will make a significant difference in your results. These little details set you up for success.

So, let’s stay motivated, focus on full range of motion, and keep embracing the power of squats! Your journey through #Squatober is a testament to your dedication, and together, we’ll make these last days count. Conquer Day 23 with determination and enthusiasm, and show some love to those pegs and that booty!

Squatober Squat Challenge Targets Day 23 — Squatober Targets day 23

Squatober Challenge Targets - Male - Day 23 — Squatober Targets day 23

Day 23 of the #Squatober squat challenge: 130, 260 or 390 to squeeze out; you should be squeezing on the way back up! Get full range & love those pegs & booty!

🟢 Level 1 = 130 (2 sets of 65)
🟠 Level 2 = 260( 4 sets of 65)
🔴 Level 3 = 390 (6 sets of 65)

doctorjeal

I’m a fitness and business expert, passionate about health and fitness and helping people get more active. I’ve built many fitness challenges and workouts. I love waking, getting outside, and gardening.

October Squat Exercise Challenge (Squatober)

Day 23 of Squatober Squat Challenge

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