I Did 100 Squats Every Day for a Month and Saw Incredible Results

For years, I’ve been a gym enthusiast, a passion that started during my time as a certified fitness trainer. I lift weights, run, and strive to maintain an active lifestyle.

But recently, I felt like my lower body strength was falling behind. I wanted to see if a simple, consistent routine could make a difference, so I challenged myself: 100 squats every single day for a month.

Here’s how it went, what I learned, and the results I achieved.

My Fitness Level on Day 1

Before diving into the challenge, I was already fairly active.

I worked out several times a week, focusing mostly on strength training and some cardio. Despite this, I wasn’t specifically targeting my legs as much as I should have, and I felt like my lower body was lagging behind.

I had the proper squatting techniques before starting this challenge, and I was comfortable with the bodyweight squats. But I wasn’t regularly doing high-repetition sets.

This challenge was new territory for me.

How I Broke Down the 100 Squats

The sheer volume of one hundred squats sounded intimidating at first, so I quickly realized I’d need to break it down into sets.

Here’s how I broke it down:

10 sets of 10 squats
This was my go-to in the first week when my muscles were still adapting. Breaking it into smaller sets helped me maintain proper form while giving my legs a brief rest between sets.
5 sets of 20 squats
As the days progressed and my endurance improved, I switched to fewer sets with higher reps. I found this method more efficient, especially when my schedule was tight.
2 sets of 50 squats
Toward the end of the month, I pushed myself further by doing 50 squats in a row for two sets, taking some rest in between. It was more challenging, but it saved time and felt rewarding.

Breaking the squats into smaller sets made the challenge less overwhelming and allowed me to focus on maintaining good form throughout.

I highly recommend this approach especially for those just starting out or getting back into fitness.

The Importance of Proper Form

One of the most valuable lessons I learned during this challenge was the critical role of proper form.

Doing 100 squats a day is only beneficial if you perform them correctly.

Poor technique can not only lead to bad posture and pressure on joints but also lead to unnecessary injury—exactly what I wanted to avoid during this challenge.

Poor form can lead to injuries or unnecessary strain, especially on your knees and back.

Here’s how I ensured proper form:

Back Alignment: I kept my back straight and my chest lifted, avoiding any forward hunching.
Core Engagement: I engaged my core muscles to stabilize my torso throughout the movement.
Knee Position: I made sure my knees didn’t cave inward and stayed aligned with my toes.
Depth: I lowered myself until my thighs were parallel to the ground or slightly deeper, depending on my flexibility.
Weight Distribution: I kept my weight in my heels, allowing me to push up powerfully without strain on my knees.

Practicing proper form not only made the squats more effective but also reduced my risk of injury and improved my overall posture.

The First Week: A Grueling Start

Let’s be honest—the first week was tough.

My legs were sore, my glutes were screaming, and I questioned whether I wanted to continue the challenge.

To get through, I relied heavily on the 10-sets-of-10 structure, spreading the squats throughout the day. I’d do a set after breakfast, a few sets mid-morning, and finish the rest in the afternoon or evening.

This strategy helped me power through without feeling overwhelmed.

I recommend keeping track of your set count on your app or notes. I found it really easy to lose track of how many I completed, so I had to redo some just to make sure I was not missing any sets.

Weeks 2 & 3: Feeling Stronger

By the second week, my body began to adapt. I felt less sore, and I found myself completing the squats faster and with more ease.

I also switched to 5 sets of 20, which felt more efficient. I also started incorporating some variations, like sumo squats and pulse squats, to keep things interesting. Otherwise, it can get boring and less interesting very quickly.

On the upside, I noticed my energy levels improving, and my lower body felt stronger during other activities, like running or climbing stairs.

The sense of accomplishment from sticking to the challenge was also a great motivator.

Week 4: The Final Push

The last week was a mix of excitement and relief. I experimented with doing the squats in just two sets of 50, which was challenging but incredibly rewarding.

By this point, my legs felt stronger than ever, and my form was second nature. I finished the month proud of what I’d accomplished.

Fitness challenges that involve a volume of exercises aren’t usually my cup of tea, but the sense of accomplishment you get from doing it is a big motivation.

Here are some of my results on the fitness side.

The Results

To my surprise, the results were more significant than I anticipated:

Increased Strength: My lower body strength noticeably improved. I could feel it in my quads, hamstrings, glutes, and even my core. Squats became easier, and I noticed I could lift heavier weights in the gym.
Improved Posture: The core engagement required for proper squats carried over into my daily life. I stood taller, with better alignment and less lower back discomfort. My upper body felt stronger before of improved core strength.
Increased Endurance: By the end of the month, I was completing 100 squats in record time without feeling fatigued. This was probably the most shocking part. What I dreaded to complete beginning of the month easily became a less daunting task.
Boosted Confidence: This challenge taught me that I could stick to a fitness goal and achieve tangible results. That sense of accomplishment was invaluable.

Tips for the Challenge

If you’re considering this challenge, here are my top tips:

Start Slow: If 100 squats a day feels daunting, begin with a smaller number and increase it gradually.
Prioritize Proper Form: Always focus on form over speed. Quality matters more than quantity when it comes to results and preventing injuries.
Break It Down: Divide your squats into smaller, manageable sets throughout the day to make it more achievable.
Mix It Up: Try different squat variations, like sumo squats, jump squats, or pulse squats, to target different muscles and keep things exciting.
Listen to Your Body: Soreness is normal, but pain is not. Rest if you need to, and don’t push yourself to the point of injury.

Final Thoughts

This 100-squat-a-day challenge was a simple and effective way to improve my fitness and build a stronger lower body.

It reminded me of the power of consistency and proper technique. Whether you’re a fitness enthusiast or just looking for a new way to challenge yourself, I highly recommend giving this a try.

With the right approach and mindset, you’ll be amazed at what you can achieve!

Disclaimer: This article is for informational purposes only and not to be taken as medical advice. Consult with a healthcare professional before starting any new exercise regimen.