500 Squats a Day Challenge

What is the 500 Squats Challenge?

The 500 Squats Challenge is a 12-week programme designed to help you build the strength, stamina, and discipline needed to complete 500 consecutive squats. The generator adapts the plan to your current ability, gradually increasing your workload so that you progress safely and effectively. The aim is not just about hitting a number—it’s about building consistency and celebrating steady improvements week after week.

This challenge pairs perfectly with the 100 Pushups Challenge and the 300 Situps Challenge, giving you a balanced approach to upper body, core, and lower body strength.

What is a Squat?

A squat is a fundamental lower body exercise that primarily works the quadriceps, hamstrings, and glutes, while also engaging your core and improving mobility. To perform a squat, stand with feet shoulder-width apart, bend your knees and hips to lower your body until your thighs are parallel to the ground, then drive back up to standing. Squats are used in strength training, running programmes, and athletic conditioning because they build functional strength that transfers into sport and daily movement.

They are also a strong indicator of lower body endurance, improving balance, posture, and overall athletic performance.

How to Perform a Squat with Correct Form

Correct form ensures you maximise results and avoid injury. Here’s how to do them properly:

1. Setup: Stand tall with your feet shoulder-width apart, arms at your sides or extended in front for balance.
2. Spine position: Keep your back straight and chest lifted, avoiding rounding or arching.
3. Descent: Bend your knees and hips to lower yourself, keeping knees in line with your toes.
4. Depth: Lower until thighs are at least parallel to the ground, or deeper if mobility allows.
5. Ascent: Drive through your heels to return to standing, keeping the movement smooth and controlled.
6. Breathing: Inhale as you lower, exhale as you rise.

What Happens After Completing the 12-Week Plan?

Reaching 500 consecutive squats is an incredible achievement and a clear demonstration of improved endurance and strength. Once you’ve completed the plan, here are some ways to continue:

1. Maintain your gains: Keep squats in your regular training to reinforce lower body strength.
2. Progress to variations: Try jump squats, pistol squats, or add resistance with weights.
3. Balance your training: Add complementary goals like the 150 Bar Dips Challenge or endurance-focused 2000 Jumps a Day Challenge.
4. Set new milestones: Combine bodyweight challenges with structured plans from our Running Plan Generator.
5. Encourage others: Share your results and inspire others to take on their own challenges.

Fitness is an ongoing journey. Each challenge you complete sets the foundation for the next. Stay consistent, keep learning, and prioritise health and long-term progress.