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 29 of Squatober Squat Challenge

Welcome to Day 29 of the transformative #Squatober Squat Challenge! It’s incredible to think about how far you’ve come on this journey, and today we’re facing a truly sculpting challenge: 250, 500, or a remarkable 750 squats. If you’ve been tracking your progress, you might already see the difference, and if you took a before picture, get ready to be amazed by the transformation.

Squatting is a powerful exercise that works wonders not only for your lower body but for your entire physique. As you’ve embraced this challenge, your strength, endurance, and overall fitness have undoubtedly improved.

For Day 29, you have three exhilarating levels to choose from, each meticulously designed to match your fitness level and goals. Level 1 starts the day with 250 squats, an excellent lower-body workout to sculpt your legs and glutes. If you’re eager to intensify the sculpting process, Level 2 presents a formidable 500 squats, pushing your limits and helping you achieve that chiselled look. For our most dedicated participants, Level 3 brings an impressive 750 squats, an extraordinary test of endurance and determination that will redefine your fitness limits while sculpting your physique.

As you embark on today’s challenge, take a moment to reflect on the journey and the incredible changes you’ve experienced. Whether it’s in the mirror or the way you feel, the impact of your dedication to squatting is undeniable.

So let’s stay motivated, keep pushing forward, and keep embracing the power of squats! Your journey through #Squatober is a testament to your unwavering commitment, and together, we’ll make these last days count. Conquer Day 29 with determination and enthusiasm, knowing that you’ve sculpted not only your body but also your inner strength!

Squatober Squat Challenge Targets Day 29 — Squatober Targets Day 29

Squatober Challenge Targets - Male - Day 29 — Squatober Targets Day 29

Day 29 of the #Squatober squat challenge: 250, 500, or 750 sculpting squats today. I hope you took a before picture. See what happens when you squat.

🟢 Level 1 = 250 (2 sets of 125)
🟠 Level 2 = 500 (4 sets of 125)
🔴 Level 3 = 750 (6 sets of 125)

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 29 of Squatober Squat Challenge

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