The 28-Day Squat Plan You’ll Want to Start Now

by Will Owen
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The 28-Day Squat Plan You’ll Want to Start Now

I’m a huge fan of bodyweight exercises for the reason that you can use them for a great workout anywhere. And perhaps the king of all bodyweight exercises, is the squat. Squats are awesome because they provide a great workout for multiple muscle groups, including the butt, thighs, and core.

It’s for that reason that 30-day squat challenges have become increasingly popular over the past year. There are hundreds of variations available online, but generally they all involve squatting almost every day for a month, starting at 50 reps on your first day and finishing at 250 on your last.

As much as I love anything that gets people moving, particularly squatting, that kind of challenge simply won’t help you reach your goals. 50 squats in one day is too difficult for most beginners, and even if you could do 250 squats with perfect form, you will be training for muscular endurance rather than strength (which is what leads to the toned look). It’s the same reason you wouldn’t do 50+ reps of an exercise in the gym.

Instead, the focus should be on fewer, quality reps that get tougher over time (like using heavier weights in the gym). I decided to use this principle to create a different kind of squat challenge that will give you the best possible chance of safely getting a toned butt and thighs, along with improving your technique. Here’s how it works:

  • You will do a different squat variation each week for a month. The variations get more difficult as the month progresses.
  • Each day has a target number or reps for which you should aim. You can do them all in one go or spread them out throughout the day.
  • If you fail to reach the target number of reps with perfect form you must go back to the beginning of that 7 day period.
  • You may not have heard of each variation, so how to do them properly is explained below.

This is the beginner challenge.  Once you have mastered the basic bodyweight squat there are two more challenges for intermediate and advanced squatters that you can find on Travel Strong.


  • With your feet shoulder width apart, keep your chest up and arms out in front of you as a counterbalance.
  • Sit back and down onto a surface, such as a chair or stool. Let your butt touch the surface, but don’t sit down.
  • As you descend make sure your knees are tracking over your toes.
  • Return to the starting position by pushing through your heels and squeezing your glutes.


  • Keeping the tips from above in mind, place your hands behind your head rather than out in front of you.
  • Use a lower chair or stool than before to make sure you are squatting deeper.
  • Over the course of the week keep lowering the surface until your thighs are parallel (or lower) to the ground when in the bottom position.


  • Remove the chair or stool and put your arms out in front of you.
  • Squat down as before, ensuring that your thighs are parallel to the ground (or lower). The deeper you squat the more muscles you activate.
  • Remember to keep your torso as upright as possible by keeping your chest up.


  • Put your hands behind your head once again and continue squatting as low as you can.
  • Remember: chest up, feet shoulder width apart, knees tracking over toes, sit back, and push through your heels.
  • By the end of the month, you should be able to do a basic bodyweight squat with great form.

So what are you waiting for? Take on the challenge and share it with your friends! We can’t wait to see your results!

You can read more about this squat challenge, and get the intermediate and advanced challenges at Travel Strong.

If you have any questions please post them below!


  • Kimmy Gee

    so you are suppose to do 4 each of the different sqat?

    • Rakesh

      You do _
      Counterbalance : Day 1 to Day 7
      Prisoner Box : Day 8 to Day 14
      CounterBalance Air: Day 15 to Day 21
      Prisoner Air : Day 22 to Day 28

      Hope this helps

      • Thanks for clearing that up Rakesh! 🙂

  • Celina Beach

    The TravelStrong site isn’t loading for me 🙁

    • Uh oh :/ I just checked and it seems to be working, let me know if you manage it starts working for you too!

  • Alicia Gonzalez

    im a total beginner how many squats in one Rep. is it just the 1 squat??

    • Guest

      It says how many you do per day in the chart that is posted above the description of each style of squat.

    • shiels

      yes it is just one per rep.

    • Yep it’s just one rep!

    • carol

      one squat = one rep 🙂

  • Joao Beca

    Is this exercise good for belly beer?

    • If you stick with the challenge for 28 days and eat well (using the MyFitnessPal app) it will definitely help get rid of a beer belly!

      • Yali

        Would this help my legs and gluteus too ?

      • randy

        Will how will squat make you loose belly ? Is it because its such a big muscle it continues to burn even when you finish the workout.

    • J Jones

      beer belly = diet

      • Dom Wint

        EVERYTHING = diet.

        • Jen

          Somewhat. Flab does not go away because you eat right.. In order to tone you need to work out. Removal of beer belly means drink less beer, more water, AND exercise regularly. 🙂

          • UrbanGirl

            How about NO beer or beer occasionally? Since most beer drinkers cannot go without drinking, I would just drink on the weekends or occasionally. Sorry to say but excessive alcohol consumption and good health are not friends. I would choose one or the other.

          • UrbanGirl

            Sorry… That post was for Dom Wint, not for you Jen. My apologies…

  • ianthy

    Just completed this challenge as part of August challenge on MFP – tough but you see real results!

    • Karen

      What kind of results?

      • ianthy

        Fimer butt, trimmer thighs and much more lower body strength. Unfortunately I did not measure but others on the challenge that did reported loosing a few inches.

  • EiramAnna GB

    i want to try this but i have problems on my knees but… I will still try to include this on my workout today…

    • I admire your ambition, but don’t do this challenge if it causes any pain! It’s not necessarily right for everyone.

  • Jenny Cowan

    I have bad knees, and have trouble with stairs. How do I best protect them in order to complete challenge?

    • Hey Jenny 🙂 If you can squat pain-free then by all means do it, but ensure that you are actively pushing your knees out to ensure that they are tracking over (but not beyond your toes). Otherwise, if squatting is generally painful, I would avoid them and look for some alternatives (such as glute bridges).

      • Jenny Cowan

        Thanks Will. Fingers crossed!

  • Jerry Lifsey

    I like the Just Six Weeks app too

  • Starting to actively trying to lose weight. Will include this in my list of to do! What are other bodyweight exercises good for beginners?

    • For some reason I can’t post links, but click that link in the first sentence for 5 of my favourites!

  • nikolaos13

    I have back problem and specifically stenosis in the lower part of my spine…can you recommend any exercises to strengthen my core? Is the squat challenge suitable for my condition? Thank you!!

    • jill

      I have a back problem too and I do squats with my trainer and half the time I am doing them wrong. For that reason, I am leery about doing this, too.

      • Jenna

        I am 6 months post op from a spinal fusion from l4-s1. I am just starting this challenge, BUT squats are one of my home activities for physical therapy anyhow. At therapy I was doing 3 sets of 20 reps but not as low as this challenge. Its good I found this because I have not been doing a very good job with my homework! Back problem ppl should check with a doctor or therapist first for sure. And use a mirror so you know your back stays straight 🙂

      • Sarah

        Squats are an excellent exercise. If you are performing squats wrong with your trainer…you need a new trainer. Your trainer should correct you immediately if you are performing a task incorrectly.

    • I think you should speak to a physio about exercises for your condition, and only embark on the squat challenge if you can do it 100% pain free.

    • Taz

      Ask your doctor. They are the only person that can advise you on this, as other people’s similar problems can’t be used to judge your condition. Please people, we’re not doctors.

  • Mila

    Hello I have bad back, high blood pressure, I’m diabetic. I weight 199 Ib.Can I do the challenge. I feel so bad to be that heavy.

    • You should be fine as the challenge starts off quite gently, but I would suggest you speak to your doctor!

    • Alesha

      I think any kind of workout will help all those conditions. Start off slow and do what’s comfortable. I have high blood pressure too and when I workout it’s stabilized. Good luck!!

    • Susan Grattan

      Great advice: Watch Forks over Knives.

      • mary_schneider2014

        Anyone who needs an extra income, I can highly recommend this gig… I worked it for 3 months and it helped me when I was between jobs… I’ve earned $3000 in 10 days… Now I have a new job so I am not doing it anymore but I can say it’s a great source of extra monthly income. You can check it out here>

    • n

      You could also use one of those thick belts to hold your back straight while doing it. I have a herniated disk and run three times a week with one on just in case.

    • fitfig24

      Hey we just get connected im a current health coach. I could give you a few pointers

    • Mikalyn Rose Wheeler

      You can…because you know I weigh 250 pounds (and now feel incredibly HORRIBLE) and I’m going to. 😀

    • jerry

      Mila, I do not know how bad your diabetes is or how long you have had it, but I was diagnosed with pre diabetes with HBa1c test at 6.2 and refused medication and worked on lifestyle changes and exercise and all my symptoms are gone this would be great for you, but just don’t over do it.

    • KarenSantaFe

      It’s ok that you are that weight. LOVE YOURSELF! Exactly as you are, and no matter what!

      • Cynthia Jacobson

        Love yourself but choose health!

      • RichardMahony

        Except she’s not OK is she? She has a bad back, high blood pressure and she’s diabetic. Being overweight is not good for anyone’s health. It puts excessive pressure on the joints, on the feet and on the veins in your legs. The visceral fat inside our abdomen and especially within our liver, pancreas and kidneys causes inflammation. If loving ourself motivates us to make the changes we need to make to become healthy, then great. If loving ourself makes us complacent so that we fail to make the needed changes, then it’s not so great. Being healthy not loving yourself is what matters.

        • Iron and wheels

          Totally agree, Richard Mahoney! Yes, we should love our lives and our selves. That definitely includes understanding we are charged with caring for our temples.
          To feel revitalized by throwing out destructive habits and taking time in healthy food preparation will add purpose to our life!
          Well said, sir!!

        • Regina

          Glad r Mahoney is so perfect this is the way to motivate way to go you don’t have to be a professional to know this. All changes start off with caringing enough about ourselves to change it sometimes we need good people to remind us not to forget this the world is ugly enough it reminds us daily of our imperfections sorry that you are the exception. RN

          • Justin

            A PERIOD would be very helpful.

    • Cynthia Jacobson

      I would love to help you as a health coach control your BP, Bld sugars, and get to a healthy weight while learning habits of health for a lifetime. I have hundreds of clients I have helped with these health challenges. Please contact me if you want to know more.

      • i need help my knee surgery is for april 2015 and i have to lose 60 to 70 pds before im 54 with 221lbs i dont know what to do any more and im 58 diabetic family and BP i try all diets nothing work i live in el segundo

        • Cynthia Jacobson

          pm me at Eating balanced meals 5-6 times a day boosts metabolism. I see wt loss of 2-5 lbs/week the first 2 weeks and 1-2 lbs/wk thereafter

          • Gregg

            Cynthia my wife and I need you help. I weigh 240 lbs and workout on the treadmill 4 times a week and cannot lose a pound. My wife rides a stationary bike and walks on the treadmill every day with the servers results.

        • Cynthia Jacobson

          Is there a way to have a personal conversation?

      • lindawilliamsvln

        I am just starting MyFitnessPal, and would love some coaching. I am 49, 180 lbs, and should weigh 125 to 130. I am a slave to sugar…worse than crack for me. I have tried high protein diets, but get super hungry and have constant headaches.

        • Dabe

          Coaching is good but you could also try Tony Robbins “Personal Power” Tapes and the “Make Your Own Rules Diet” Worked for me.

        • Cynthia Jacobson

          Linda give me a call or email me personally. Let’s visit off this site and see what might be right for you. 8054441920

        • Cynthia Jacobson

          BTW there is no cost for a personal health coach

          • Christine Olson

            Hi Cynthia. Can u message me about your group. Would love to have support as well.
            I am at 192 and my goal weight is 150.

          • Vanessa

            I’m in England, at 182 lbs, age 51, always struggled with my weight and need help and focus, can I also join your group?

          • Cynthia Jacobson

            You can email me if you like for more details.

        • Cynthia Jacobson

          Would you like to view a ZOOM presentation about what is possible from people who are making health changes in their lives? It is a 6:30 PST Tuesday Dec 30. email me for the link for the ZOOM call…all you need is a computer with a camera on it.
          Great stories of inspiration!!

        • ellie

          OMG! You are my twin! I’m just worst than you. Sugar is worse than cracked for me and even worst because I love to bake. 225lbs, 51 yrs old, and would like to be 150lbs. My Doctor just advised me to join Fitness Pal on Tuesday 12/30/14.

          • Cynthia Jacobson

            Ellie I used to be a carb addict myself. With support of my health coach I learned healthy habits to turn that around and control by blood sugars as well as lose the unwanted weight. Now I help others do the same. I am doing a health challenge starting January 12 that I did with my clients in the fall. It was fantastic and I would love to have you be part of my team. email me with your contact info and I will share the link with you.

          • ellie

            Just emailed you my contact information

          • Cynthia Jacobson

            OK…Got it!! I sent you info via email!

          • toiyak

            I’m interested in joking the challenge

          • Scrappy

            Im beginning to get frustrated. I started a 8 week challenge and I’m beginning my fifth week. I’m in very good shape but just trying to lose a wee bit more but zero results. I annotate all my food daily and exercise 6 times a week. My weight is exactly the same. I need so encouagement

          • alwweb

            Have you tried keeping track of your measurements? I know a lot of people who are losing inches, but not weight, especially if you are doing more toning than cardio exercises.

          • Annie

            Can I join also…my problem is also carbs and sweets…seriously an issue and hard to resist.. I went to the dr and my weight was the price of a McDonalds special! I need motivation and help!

          • Cynthia Jacobson

            Annie I would love to tell you about the 6 week challenge I am doing for me. I think it best if you contact me personally

          • Ronda

            Hello Cynthia
            I would like to join the squat challenge please I am 50 years old 25 lbs and 5 4 Help. I don’t have high blood pressure or diabetes I’m just extremely overweight with a bad back

          • Cynthia Jacobson

            Please contact me via email…

          • reality check

            No one said losing weight was easy. If you really wanted to lose the weight you wouldve gotten rid of the sweets. There is no mysterious soution…just cut the junk and eat portions that are fit for humans, not zoo animals.

          • Michele

            Please send me the link too:)

          • Glenna Blomquist

            You doctor sounds great – wish all doctors would recommend!

          • Angela

            Hey Ellie I was in the same boat as you. I also love to bake. But now I have lost almost 20 pounds and I still bake and indulge but I only allow myself one and the pass along my goodies to friends and neighbors. I walk and watch, for the most part, what I eat. I’ll turn 45 this year and I’m 131 at the moment. My goal weight is 125. Wish me luck. Keep track of the calories it helps!!

          • ellie

            Thanks Angela, congrats on your weight loss. I appreciate your encouragement and will apply it to my life style. I’ve already started being conscious of what I eat. I’m taking strides to make small changes at a time so they will stick. Every time I do a diet overhaul, I gain it all back because I only do it temporarily. I have to find something I can live with. Just the small changes I’ve made has produced results. That motivates me to keep going. How ever long it takes! Since I’ve been walking everyday, I’ve noticed a significant management of my blood pressure numbers. Yesterday by some fluke, I completely forgot to take my meds, took my pressure at the end of the day and it was 125/74. I was thrilled it wasn’t high. Needless to say, I programmed my phone to alert me so that won’t happen again. Thanks for responding, and let’s keep each other encouraged.

        • Cynthia Jacobson

          Linda would we be able to visit about your needs…I think you would love to know about some free supports I can assist you with in learning habits of health which will turn things around for you. I would love to have a personal conversation with you. can you contact me on my email You are definitely not alone and one thing my clients and I are doing is starting a 6 week Healthy Games challenge. We did it in the fall and the results were fantastic. I would love to invite you to join us and give you the link to do that. Please email me for that info.

          • Sherrie

            Cynthia, I would love to join in on the Healthy Games challenge. Where would I go to do this? I am the same as Linda, although instead of the sugar, I just can’t seem to get going again good for health reasons. I’ve got to find a way to get through that and find something that will work. I am 48, 180 and would love to get back to 150. 🙂

          • Cynthia Jacobson

            There are so many who are desiring to take control of their health…it is not really about weight as when we change our lifestyle habits the weight takes care of itself. I would love to chat with you personally. Can you message me at with your contact info?

          • Cynthia Jacobson

            Sherrie I don’t think I can post the link directly here but you can email me and I will share it with you. I would love to help you with the Support…we all need support and thatis what I am privileged to do. It can be so discouraging when we are trying on our own. That is one of the awesome things about the Healthy Games challenge

          • marimora13

            Hi, Cynthia I to am wondering if i can join in. Im 23 years old and i weight 260 lbs. I have always been a bigger girl and most if not all of my fat is in my upper body. Please help. -desperate

          • Cynthia Jacobson

            Please email me for link for The Healthy Games Challenge. Last day to sign up for this one is Sunday the 25th

          • karla

            Hi Cynthia, i am 36 year old, i weight 170 lbs and i wouls like to join the Healthy Challenge games…

          • Jonaye Ford

            Hello Cynthia, I too would like to join the healthy games challenge.

          • Tomi

            I would like some help also. I just turned 31 on the 19th. Im a mother of two and im 186lbs with fibromyalgia.

          • wendy

            Hello Tomi,
            about a year and a half ago I went on a program called meals that heal inflamation it not only helped me loss weight but I was pain free. You may want to look into that, it really worked for me.

          • Jennifer

            I would like to know more please

          • Jbkjrk

            Has anyone heard of using hemp hearts to lose weight?

          • Ally Marchildon

            i just add them in my shakes(smoothies) for added fiber and they sure fill you up 🙂

          • Lori

            Check out the perfect 10 diet…I have lost 11 lbs since the first of January….it really works & you not only lose weight but get healthy quick!

          • cookie

            Hey Lori-
            Whats the perfect 10 diet?

          • ruth1911

            Could you send me the diet please

          • Leah

            Cld u please send me the diet

          • Linda

            I’a­m wo­rkin­g on­l­ine, doi­ng som­e sim­ple jobs which onl­y requ­ires from you desk­top or laptop com­puter an­d ac­cess to int­ernet and I co­uldn’t be ha­ppier… Af­ter 6 mon­ths o­n th­is jo­b a­nd i made to­tal of $36k… Ba­sic­ly i get pai­d close to 80 buc­ks/ho­ur an­d w­ork f­or 3-4 ho­urs m­ost of the da­ys.An­d the be­st part ab­out the jo­b is tha­t you ca­n deci­de whe­n to work your­self an­d for h­ow lon­g and t­he paym­ents ar­e we­ekly

          • Nancy

            Please send me the perfect 10 diet

          • Ally Marchildon

            ME TOO PLEASE!

          • Bronwyn Giblin

            How do I get involved I doing this?

          • Lori

            You can pick up the book or audio version on Amazon for just a few bucks. It really works! I don’t see it as a diet, it’s just the way everyone should eat. It’s by Michael Aziz

          • PC

            What is this 10 diet I’m 58 and I’ve tried everything to drop weight in the last 3 yrs + and I dropped 10 lbs by exercising last yr and my back went out in March now very is it menopause or low metabolism I am180 just to see 160 would be miraculous

          • Mal

            It’s just your diet. Count your calories and you’ll lose weight in no time. Don’t make an excuse about it either. If you’re serious about losing weight you can buy a cheap $20 food scale, maybe less, at most stores. Every food has it’s serving size and calories on the back of it. Count, and in 3 months you’ll be down 15 pounds for sure if you eat/drink 12-1500 a day. No exercise is needed, but it’ll speed up the weight loss. There is no other way to lose weight other than diet and exercise. Count everything. One peanut? Doesn’t matter, count it. Every calorie counts.

          • Nicky

            I have been on a 1200 calorie diet for about a year, doing strength training 2 times a week and cardiovascular workout 2 times a week. I have lost 27lbs. It has been a slow process! I hate it when people talk like diet and exercise is going to give you miraculous results because it has not for me. But I stick with it because I started at 170 lbs, 5 ft tall, and in my mid-40s.

          • Rafael Archuleta

            Hi Nicky, consider adding short-term (24-hour) fasting to your regime (check out the eBook “Eat Stop Eat” by Brad Pilon to learn about the benefits) as well as integrating High Intensity Interval Training (HIIT) 3 times per week in place of the cardio you’re doing now. Dr. Joseph Mercola’s Peak 8 is a great place to start. You can do it with any type of exercise but sprinting is ideal (in my humble opinion). Hope this helps!

          • Saxifragas

            Wow you’ve done so well. Just wanted to say that because you are working out and dieting that 27lbs could be much more in real terms because you will have been losing fat and gaining muscle. Muscle is much higher in density that fat so inch for inch weighs more. A few years ago i was dieting and working out 6 days a week and wasnt shedding any weight but my trainer measured me and each week id have lost inches. If id followed my weight id have been really disheartened.

          • HvnsAngel

            You sound just like me!! I am 5′ 2″, 50 years old and I started out at 170 lbs. In 2 months it will be two years since I started eating right and exercising and I have lost 57 lbs. Congrats to you and keep it up!!

          • Karen

            Have you been checking your measurements? Often when you’re not seeing the weight loss on the scale it could very well be that you have more muscle mass and therefore are losing inches. Tracking your measurements is almost more important than your tracking your weight because like I said you’ll see your losing more inches vs lbs because of the muscle mass and muscle weighs more than fat does.

          • kristina

            This is true. I lost 40 lbs last year using my fitness pal. 1200 calories a day.

          • R

            I lost 40 lbs in 6 months using the myfitnesspal diary alone. I think my success was due to diligently tracking my food intake, meal sizes and walking. I ate what I wanted, only counted calories which I think makes it so much easier as you do not keep telling yourself I cannot have this or that or have to search out specific foods. Eventually you realize that certain foods just are not worth it and you make the change because you want to. That makes all the difference in the world! I ate my exercise calories as I have lost weight too fast before and always put it back on. Also set loss at 1 lb/week, patience is key. If you are not losing then look closely at your diary, probably missing food or miscalculating quantity. Track all food and drink! I that does not fix it, then look at exercise diary, Did you really walk 2 mi at 3mph or was it 2.9mph? Round down on everything, be conservative instead of speculative. I have now stayed within 5 lbs of my goal for 4 months. Another important aspect is that I started at 220 lbs instead of inputting my goal of 180, I set my new goal as 210 and as I reached within 5 lbs of goal, reset another 10 lbs. Exp: 220 goal, at 215 reset to 205, repeat.
            Good luck to all, however luck has nothing to do with it as well as special pills and quick loss schemes do not either. I have tried many and always gained it back and more.

          • La Vencedora

            This is what i use and it has worked for me. I don’t feel deprived and using this app, I can pinpoint what i can or cannot eat at any given time.

          • Karen

            I have to agree with you. My son told me the same thing because I’ve not been able to do much of anything due to some health issues and he started me on this app. I’ve messed up a few times and haven’t been able to weigh my food yet, but I have been counting the calories of everything I eat or drink on the 40 20 40 for protein, fat and carbs and so far in three weeks I’ve lost 8 Lbs with no exercise. Now I have a scale so that should help. I got mine on wish for like $5.00. But I do want to start some, and learn a healthier way of eating. And drinking LOTS of water. Between 6-12 cups a day. My goal is to hit 12 cups a day everyday.

          • Pamela Morissette Sheedy

            PC I have many clients your age and older who have easily rebalanced their body and lost weight while increasing their muscle mass and energy. They say they look and feel years younger. If you are still looking for a solution, I’d love to share with you the system and see if it might be for you! Healthy regards!

          • Trish Nugent

            Hi message me. I can help. I’m a hypnotherapist and qualified in advanced nutrition and weight loss. I have many eating plans, 10, 30, and 90 day. For the 1st time ever, I am now 2 dress sizes down

          • jean

            Can you please send me the diet

          • Lori

            I have the book and the audio version. You can pick either one up on Amazon for just a few bucks. It’s by Michael Aziz.

          • Lori

            Just go on amazon…you can get a used book around $5…I listen to the audio CDs all the time to keep me motivated…I just eat healthy now & I feel & look great

          • Jp

            Lodi could you send me the 10 day diet asap thanx

          • Lori

            I have the book and the audio version… can pick it up on Amazon for just a few bucks! It’s by Michael Aziz….Good luck! It really changed my life and gave me the knowledge on how to properly eat.

          • Mindy Brown Whitaker

            Lori can I get the diet emailed to me? I have a son he is only 16 and weights 300 lbs and I’m scared he is slipping rather into depression. I need to help him.

          • Susan

            Mindy I would like to talk with your son. I have lost 112# and started at 329.

          • Tammylou

            congratulations, how did you do it?

          • Susan

            I’m taking Herbalife shakes, cut out corn syrup and added Kore physical activity!

          • Vicki

            Could you email me the 10 diet…

          • Mrs.Doxie

            Pls send to me

          • lavonkendall

            Please send it to me.

          • Sheronie

            Hey Lori,
            I am trying to change my lifestyle a more
            healthier alternative and at the same time I am trying to lose weight and fat. Will you be able to share your workout and diet plan in motivating me to reach my goals? It would help me a lot. Thank you
            My email is

          • lavonkendall

            please send me the l0 diet. Thanks

          • Lori

            I only have the book & audio but u can order it on amazon….get a used book, its under $5…..its like my bible, I just eat the proper way now, now that I know how to…

          • Karen

            Start making $90 a day for working online from your home for couple of hr’s every day… Get regular payment on a weekly basis… You’ll need a computer, access to the internet, along with a little free time…

          • Helen

            Can someone email me the perfect10 diet pleas?

          • Jenny

            Could you email it to me please in 5 feet tall and weigh 250 lbs…

          • Beverly

            Hi Cynthia i would love to join the challenge I have osteo artheritise in my knee so Im able to ride stationary bike and i do water areobics for n hour everyday i love sugar and carbs I need to lose weight for my health please help Thank you for you time

          • marie chabot

            I also would love the link, as I’m battling the same problem

          • Colleen Weber

            Hi Cindy, I seem to also be in the same boat with my weight.. I would love to join your game challenge.. Sorry I just saw this because I am still exploring Myfitnesspal..I hope it’s not too late..

          • Eileen Cizewski

            Hi Cynthia,

            I too wish to learn more about the healthy games challenge. How do I email you?



          • Susan

            Cynthia, I would also like to join in on the games. What do I do?

          • Donna Porter

            would love to have the link too. please

          • Cynthia Jacobson

            Would you like to chat on FB? I could give you more info there? Cynthia Bietz Jacobson Andregg.

          • Donna Porter

   thank you so

          • Voreece

            Hello can you send me your email address as well I’m 34 and 125 pounds

          • Yvette365985

            I currently make approximately 6000-8000 bucks monthly working from home online. So if you are willing to work easy at home jobs for few hours /a day from comfort of your home and get solid payment for doing it… Try this gig UR1.CA/p7vw7


          • Cindy

            Sounds like me….47…180….super soft n flabby due to a 100 lb wt loss

          • Pamela Morissette Sheedy

            Hi Sherrie, were you able to find something that worked for you? I too found myself in my late 40’s weighing more than I ever had. I used a fully organic nutritional system that allowed me to release 40lbs and feel better and younger than ever. I now believe it’s my moral obligation to share it with others who are struggling. Please email me if you would like more information. Healthy regards!

          • lavonkendall

            I will be e-mailing to find out more information. Thanks Lavon

          • Linda

            I’ve be­en w­or­king fr­om hom­e for s­ome time n­ow, worki­ng sim­ple jobs that only requ­ires from you desk­top or laptop com­puter an­d int­ernet acc­ess and I am happ­ier than ev­er… 6 mont­hs hav­e pas­sed sin­ce i start­ed thi­s a­nd i ha­d pr­ofit so fa­r to­tal of 36 tho­usan­d do­lla­rs… Ba­sic­ly i p­rofit 80 buc­ks eve­ry h­our an­d w­ork f­or 3-4 ho­urs on d­aily ba­sis.An­d awe­some thin­g abou­t t­his jo­b is tha­t you ge­t to choo­se y­ourself wh­en to wo­rk and f­or how lon­g and t­he paym­ents ar­e we­ekly

          • Linda

            I’a­m fre­ela­ncin­g ove­r intern­et, doi­ng various sim­ple jobs that only requir­ed desk­top or laptop com­puter an­d in­ternet conne­ction and I co­uldn’t be ha­ppier… 6 mont­hs hav­e pas­sed sin­ce i start­ed thi­s a­nd i made to­tal of 36 tho­usan­d do­lla­rs… Ba­sic­ly i p­rofit close to 80 doll­ars/h an­d w­ork f­or 3 to 4 h dai­ly.Best pa­rt to whole t­his thi­ng is tha­t you ge­t to choo­se y­ourself wh­en to wo­rk and f­or how lon­g and t­he paym­ents ar­e we­ekly

          • Martha


          • sandie

            I would also live to join if possible. I am 50 weighing 175. Ever since I had a hysterectomy, its been hard to lose weight….Sandie

          • sandie
          • Meika

            I also would love to join in. My motorvation is lacking and holding me back big time. Meika 🙂

        • Dee

          Have you tried Whole30? The program will help your sugar habit. Also join the Facebook group for support and recipes -Whole30 with thermobexta

      • Ingrid

        Just emailed you my info
        Thanks in advance

      • Laurette Howie

        I would love help. I am 54. Have hight blood pressure. I weigh 275. I have diabetes. I have lost 28 lbs in 3 months that I was diagnosed with diabetes. I do go to physio to help lose weight.

    • Irma

      I was in the hospital this past weekend and was diagnosed with AFIB. I also have had HPB for years. I’m being sent for more tests being that heart disease runs in the family and my dad passed away in May of this year. I’m not afraid of exercise and i believe that our negative thoughts surely take over our minds and we start making excuses about exercising. Exercise is the best medicine. I was told thati can exercise all i want. If course listen to your body only you know it better than anyone else. I just have to be aware of my new medication that may cause lots of dizziness. But this is not going to stop me. I have started back show since this past Tuesday and I’m doing great. Best wishes on your new journey!

    • Vikki

      Hello!!! Any advice for 5ft 7in, 248lb lassie who has very little motivation and a pure loathing of exercise?

    • Lita

      Forget the squats. Get out and walk, slowly if you must, but just move. YOU CAN DO IT.

    • TC

      Mila good for you that you are making the change. Do something everyday towards your good health. The GP is the best person to ask when embarking on a new health regime. they should be excited that you are taking control. GOOD LUCK too

    • Megabytes

      I am 200+ myself, and I find squats to be a great activity. Just make sure you’re keeping your feet wide enough and dropping your butt back to take pressure off your back and knees! 🙂 Happy squatting!

    • Holly

      I am over 290lbs. I was over 400lbs when I started exercising, you CAN do it! Just go slow and listen to your body. If your that concerned see your doctor first. Squats are awesome at burning calories 🙂
      Good luck!

    • shari

      I think it’s great that you are ready to change for our health and yourself, however it may be best if you check with your Dr. first. With that said, YOU CAN DO IT!!! never give up and once you start, keep up the great work. It takes time, but every workout is a good one…start slow and work up, that way you won’t lose patience with yourself and will see results. Congratulate yourself everyday on every little squat, push up or walk you do!!! Smile at yourself and be proud of your accomplishments no matter how small Good luck and keep moving…You can do this!!!

    • penny

      Start recording everything you eat and start small with activity. Then begin cutting calories and increasing activity. If you want it, you can get there.

    • Mike

      I see no reason why not – just take it easy at first

    • BPage1

      You need to talk to your doctor before you start ANY exercise program. I think walking is usually the safest place to start. Start slowly, and check in with your doctor.

    • Alibaba

      Mila,try to consume diatomaceous earth or DE..greatly helped me to maintain’s can reduce ur BP..

    • Diana

      I’m diabetic too and weigh 86kg (approx 175 lb) and I do this. 🙂

    • You can do it! Consult a GP for more advanced stuff to make sure you dont hurt yourself. The first session at the gym can be the hardest, but you’ll soon start to feel great!

    • Ryan

      Hi Mila. Of course you can do the challenge! Just keep one thing in mind and remember to never give up. I know of a couple products that have helped me with my back problems and high blood pressure. Please let me know if you are interested. You can feel free to contact me @ Hope to hear from you soon. Ryan

    • Laura Bozarth Jackson

      Yes you can just take it easy and don’t give up. Try to change one bad thing you have in your diet. Like soda if you drink alot a day back down to one. Try to change one thing each week and you will achieve some weight loss.

    • Pete McDowell

      Mila I have a bad back, high blood pressure and Diabetic. My weight was 278. My goal is to get down to 220. I have neuropthy also in my feet. I was taken 6 to 8 shots of Insulin a day. I decided that I needed to take some action. I started walking. First I did close to half a block for weeks. Wore me out for sure. Then I went for a whole block. I did that about twice a week. I am now doing from 2 to 3 miles a day almost everyday. I downloaded MYFitnessPal.
      and make entries everyday. My doctor took me off of one of my insulin’s. I have not been over 200 in over a month. I use to wake up almost every morning to 200 plus Blood Sugar. I am taking one pill for blood pressure now. Old clothes are loose I have lost 17 lb’s since April 2015. I joined the YMCA to use strength training to build up my metabolism. Just get out there and do it……..By the way I am 63 years young.

      • Chauntae

        Great job……..truly inspired me with your words……..thank you

    • Jessica

      Don’t feel bad! Anyone can put on pounds with stress, lifestyle, illness, family. The list is endless. If you have a bad back and other health problems then you have even more stress added to you and will struggle a bit with your metabolism. If I can offer some advice, the squat challenge should be something to aim for but I think 20 mins daily walking and a Pilates class twice a week would be a great start. Try to make sure you are eating fresh vegetables to fill up with every meal (rather than starches like bread or potatoes) and stay really hydrated with water or herbal teas. Be patient with yourself. You will see results if you stick with it and don’t push yourself before you’re capable, because feeling like you’ve failed will only discourage you even more. You don’t need that 🙂 Think of your health and progress like a steady flowing river – constant and peaceful. Not rapids – sometimes high and vigorous, other times low and stagnant. Be kind to yourself, realistic, and consistent and your life will change.

    • Marion5412

      Do y­ou utilize a Pay*P­al acc ..?Cause
      if you have you c­an add an addi­tional $5­70 /ev­ery w­eek t­o yo­ur
      earn­ings Freelancing from your computer se­veral hrs per wee­k, —>

    • Mary3265

      If you could use extra profit on the side of about 50 dollars to 300 dollars each day for freelancing at your home for several hrs a day then try this…

    • Hannah Bond

      Of course you can just take it slow, focus on your form, and stop if it hurts. Push yourself but also pay attention to what your body is telling you. You can do this, good luck

    • Emma

      Don’t feel bad for who u r….if u wanna change the way u look change it because u want to not because someone told u to or someone thinks ur not perfect….u r perfect in ever way..sometimes people make u feel bad bout being u…so do it for u not for anyone else

    • Karen

      I’m in the same boat as you, along with some other challenges. But I have lost 8 Lbs in the past three weeks and haven’t been able to exercise, so it’s just been through tracking my food however, I am hoping to be able to start something I can do that will build my back and hip muscles back up. See my backstory up above. I too have high blood pressure, Fibromyalgia/Chronic Fatigue Syndrome, and recently Hypothyroidism as well as the issues up above. And to add to it, the leg I broke two years ago (again refer to the story up above) it was the leg that I wear a prosthesis on so it’s posing additional challenges. I’m hoping like you I can get the weight off.

    • Tracy B

      hmm, what makes you think you can’t? Did your doctor tell you not to? I weigh 254 and I have chronic low back pain. and I’m doing it. First off the squats will help strength your back and relieve back pain. jut sayin

  • Dawn

    I’m in…starting tomorrow morning!!!

  • Monica

    Will do can do …yippieeee !!! What’s the benefit ..from.where will I shed and how much …

  • Snow

    what does mean reps ?

    • Reps refers to the amount of squats you need to do that day.

  • LakeGirl

    I’m in!

  • Alex T

    Very excited about this challenge! *Heads to start Day 1*

    • Good luck! 🙂

      • Alex T

        Thanks so much @Will! 🙂 Day One in the books!

  • Tiphaine Bacalopoulos

    I’m in!!! Starting tomorrow….. Never done squats so we’ll see…. Can’t wait to see the results. Just one question…if I choose to do more each day, can the results be quicker? Or more visible?

    • That’s awesome! Yes you can do more squats, but ONLY if you can do each rep with perfect form (thighs below parallel in the bottom position).

  • Shulu

    Just wondering why we’re supposed to let our knees track over our toes? I was always told that was really bad because it puts a lot of pressure on the knees…

    • By ‘tracking over your toes’ I mean that your knee should be following the same direction of your toes. Your knees should not be caving in towards each other, or pushed out too far either. I don’t mean that your knees should be beyond your toes though! Hope that helps 🙂

      • kratkin

        Thanks for the clarification, I was confused as well. I will be starting this challenge but I have a low round belly and will be prone to by knees bowing out. (Not now though! )

    • Answer man

      You shouldn’t, that’s poor form. You’re setting yourself up for injury then.

    • Spinner

      I believe knees tracking over your toes refers to side to side. In other words you shouldn’t do them knock kneed or bow legged. I have knee problems and tend to be knock kneed and am constantly reminded by my PT and various fitness instructors to keep my knees lined up with my toes.

    • Samuel

      Knees track inline or to the outside of your toes, this is so you don’t have knee pain and damage your joints. if you’re tight work on mobility you’re squats will be much easier as a result and less pain too.

  • Zoe May Dean

    I had a baby 10 day’s ago is it safe to start this challenge.

  • Hannah M. Goode

    What will I see after finishing this if I eat good and do it everyday? (I also walk everyday for 30 minutes to an hour.)

    • It will vary from person to person depending on starting weight, but you will definitely be better at squatting!

  • Jeanne A Keck

    What if you don’t have a lower chair?

    • You can really use anything for this, it just has to be something lower that you can touch your butt to! You could use a pile of books, a suitcase, or a step. Hope that helps 🙂

  • JazzBelle504

    I have a patella problem on the left. Difficult for me to do squats except with my feet turned out. Any suggestions?

    • If that’s a comfortable stance for you look into sumo squats 🙂

    • You can turn them out to about 30 degrees, but I’d recommend speaking to a doctor!

  • jeff

    You said the idea of this challenge is not to go to exhaustion/failure. I thought that was the only way to get stronger. When you pushed yourself to failure
    you tore muscle fibers then your body repaired them stronger than before.

    • Pushing yourself to the point of failure is a way of building muscle, but it’s not the only way. In fact, it’s pretty inefficient because it takes such a long time to recover from, meaning you can’t train as regularly.

      • jeff

        Thanks, Will! Let’s say I can only push out 10 reps of squats and I’m suppose to do 30 for the day. I should do 6 sets of 5 easy reps instead of straining to do 3 sets of 10?

        • The idea is to complete the target number of reps in as few sets as possible. So if 6 sets of 5 is too easy, but 3 sets of 10 is too difficult, you could do 5 sets of 6, or 1 set of 10, 1 one set of 8, and 2 of 6.

  • Moni_Q

    It’s not diet, just change your life style cut out alcohol. I like this 28-day squat challenge, I am game.

  • Elcheekio

    Right I am in! Would be useful to get a video for each type of squat so I can keep my form. Can you point me in the right direction ?

    • Awesome! I certainly can point you in the right direction – click on the graphic or any of the links back to my article, and then scroll down to the beginner challenge. Right underneath it you’ll see a box with each exercise listed in it. Click on the one you want to know more about and there’s a link to video demonstrations. Hope that helps 🙂

  • Andy

    Might be obvious but should I be doing a warm up prior to the squats or just jump straight in on a daily basis? Cheers. Andy

    • The linked article goes into great detail on warm up activites you should do. Stretching and warming up is always a great thing to do. Some of these bodyweight exercises are pretty safe to do without stretching since the impact is so low, but it’s smart to get in the habit now. If this extends into a deeper or more impactful workout down the line you can risk doing serious injury otherwise.

      • Thanks for your thoughtful answer James. Great advice!

  • Diana Brum-Botelho

    I’m in…sounds like fun… with the intermediate and the advanced are weights introduced?

    • Nope! The intermediate challenge involves split squats and the advanced challenge involves single-leg/pistol squats.

  • Andriani Boyle

    Here it goes day one. Wish me luck.

    • Good luck Andriani! Let us know how you get on 🙂

  • Brenda Sullivan

    How and when can you join this challenge

    • It’s not something you have to sign up for Brenda. Just get started by following information in the article 🙂

  • Heather

    I’m actually trying to lose 140 lbs. Is tho something I should hold off doing until I lose some weight?

    • Developing muscle will help in your weight loss tremendously. Although muscles do weigh more than fat, they are a huge factor in using the energy your body is storing. The more muscle you have on you, the more calories you’ll burn.You don’t have to be a body builder, though.

      The best part about doing a lower body workout when you’re starting on the path toward a big weight loss is the added leg strength. You’ll notice the effects very quickly when climbing stairs or walking longer distances. Take the confidence it gives you and redouble that energy into other healthy lifestyle choices, whether they be additional exercise, diet changes, or trying to be more active.

  • Debbie L Nantel

    Started today …!!!

  • Heather

    I’m trying to lose 140lbs. Should I wait until I get some weight off before I start toning and building muscle?

    • tdub85

      No. Go get it heather !

      • Heather

        Ok I definitely will…thank you!

  • Tracy Henry

    im starting today

    • Awesome! Let us know how it goes 🙂

  • Sam H.

    Hey Will in therapy I used a workout ball on the wall to do squats, I loved it. Can I use it for this challenge? It gave me great support and perfect form, I think.

    • Well, the point of the challenge is to teach you perfect form without any assistance. You could use a swiss ball for the first week, but I’d try to stop using it asap.

  • Heather

    I know tho discussion is about tho 28 day challenge but I’m new and have a question. I’ve been researching and researching what diet or life style change to make for my kids and I. I’m so confused now my head is spinning. Low carb, no carb, skip breakfast, fast etc. Please someone tell me what you feel is the best. I’m 38 and have has gastric bypass but failed it. My son is 17 and is overweight. Although he wrestles, him and I both hate veggies. What do we do?

    • Emma

      Hi Heather, I really think the best thing you can do is reduce your portion sizes. Try eating what you would usually eat, just on a much smaller bowl or plate — and don’t go back for seconds! Once you have mastered that, you might want to try including a soup as a meal — liquids fill you up better than other foods, and they do it fast. It can also be a great way to get some veggies into your diet without feeling as if you are eating veg. Good luck 🙂

      • Heather

        Thank you! There is just so much out there its impossible to know what’s right!

        • Hey Heather. I think Emma’s advice on portion size was good, but the most important change you can make in your diet is to eliminate highly-processed man-made foods. This means swapping pizza, chips, ice cream, soda, processed meat, etc for fruit, vegetables, potatoes, rice, fish and meat. Don’t worry about anything else until you’ve made that change.

          • Heather

            Thank you Mr. Owen for your help. I really appreciate it!

          • Heather

            Mr. Owen,
            Do you have any advice on how to reduce cravings for sweets. My labs are all fine so its nothing medically. This is a huge struggle for me. Thank you!

  • JJ

    I’ve had 7 low back surgeries with hardware implants and I was advise to do wall squats with a stability ball no weights whatsoever. It can be done, I’ve been doing this for half a year and my lower body is nicely toned and my core is strong. Just be careful and use a back brace whenever you do lower body strength training.

  • LeQuita

    I want to do this my doctor said I need to workout…..need motivation

    • The best motivation comes from other people. Share the challenge with your friends and take it on together!

  • helsam

    I have a meniscal tear in my left knee if I do this will it help build it up or could I make it worse.I am currently still waiting for physio

    • I’d wait until you’ve spoken to a physio. Better safe than sorry!

  • JayAA

    I’m 15 weeks pregnant and was a gym bunny before i found out. Due to severe early pregnancy symptoms i stopped training and haven’t done anything since week 4. I’m a low risk pregnancy, can I do this challenge?

    • JayAA

      Bump. ..

  • Ms. T

    Ok, I am going to try. It works for all ages and sizes? I am 43 at 144. What is after the 28 days if I am able to stick with it?

    • Click on one of the links to head over to my website where there are two more challenges for you to take on 🙂

  • Answer man

    You really want my knees over my toes? That hurts my knees.

    • Your knees should be pointing in the same direction as your toes, yes. If it hurts speak to a doctor or physio – there may be an underlying issue!

      • Answer man

        No, you’re missing the point entirely. I need my weight on the heels of my feet. That will allow my knees to not go over my toes, they may a little but my form is building muscle and not injury. I work with people with bad knees and have a bad knee myself, please adhere to my advice and improve your squat form.

  • Misty Woodard

    Why are you saying the knee over the toe? I’ve always heard that was bad!

    • Hey Misty. I’m NOT saying that your knees should be beyond your toes, but they should be tracking in the same direction as you toes. Letting knees cave in towards each other during a squat is what causes knee pain.

  • Marie Cole

    Any advice for people with bad knees?

  • ranya mohamed ali

    Will it be ok to these challenges if I have sciatica ??

    • I think you should speak to your doctor or a physio first!

  • Spinner

    I believe knees tracking over your toes refers to side to side. In other words you shouldn’t do them knock kneed or bow legged. I have knee problems and tend to be knock kneed am constantly reminded by my PT and various fitness instructors to keep my knees lined up.

  • Carol King

    Does this make your butt bigger?

    • If you’re lean, then it probably will. If you’re not, then it probably won’t. Hope that helps 🙂

      • Lindy W.

        No it doesn’t help me at all. My big question is your the president of the no butt club, doing squats and taking protein to help build muscle wont work?

        • FreeMinds

          Work out butt = larger muscle on butt = bigger butt, unless the fat on your butt is obscuring the underlying muscle, in which case you need to diet and work out more to turn the flabby butt into a more toned one… What isn’t obvious about that??

          • Lindy W.

            I get it now. Just wanted a clearer understanding. Thanx.

    • Morgan

      Add weights to your squats for a bigger booty, the more weight the rounder the booty.

  • EAS

    In the past couple years I have lost 70 pounds. I now have very flabby inner and outer thighs. I am in my mid-50’s. Is there some way I improve this? It’s embarrassing.

    • lori

      I want the same info

      • lori

        first post and would love to hear from will ! I need help I want to try everything possible before feeling surgery is needed.

    • guest

      I lost 25% of my body weight (in my early 50’s). Took a year post-weight loss before i noticed the skin firming up. I moisturize with a skin firming moisturizer every day after i shower and spend a good portion of my exercise routine on the lower body.

  • kayakteach

    are your feet supposed to be flat on the ground when you go down and up or can you lift your heels off the ground?

    • It’s really important that keep your heels on the ground the whole time! Just go as low as you can while keeping your heels on the ground and then push back up as quickly as you can.

  • NayNaym2013

    How do I add and track on myfitnesspal app?

  • Nicki

    Any chance you could put up some exercises for paraplegic /hemiplegic ppl who use mfp

  • Christine

    Does the help to lose weight All over the body or it’s only helping the Lower half ?

    • FreeMinds

      Helps all over, just like any other exercise. Spot reduction is a myth — your body decides when and where you store or lose fat. Calories in and out is the only thing you can control

  • Joni

    WOW! These 65 year old legs are sore and it’s only day1!! Will keep trying and thinking positively.

  • Julia Morgan

    Hello, I am currently on 3 and a half months of exercise, Ive lost a total of 35 pounds. Yay me lol. I seen this squat challenge and got excited. After looking at it I wonder if it would make a difference or me. so that is why im writing. I jog every day Mon-Friday. Monday I do a hip hop video. Tuesday I go for an hour or more bike ride. Wednesdays I do what i call my hard cardio. 20 jumping jacks, 10 push ups, 20 knee highs, 10 crunches, followed with a 20 second bicycling pose ( that hurts ) then 20 squats, again with jumping jacks and then push ups. x8 it takes me about 45 minutes. THursday I ride my bike again, then Friday I do my hip hop video again. Weekends I hangout and relax my body, going for walks with my kids. Anyways with that being said. Do you think This is a challenge I should consider even tho Im doing all these other things?

    • Shane Zen Wellnitz

      I do multiple work outs a day allow your body to recover between workouts and if you feel tired listen to your body

  • 1 set per day?

    • Shani

      The most squats you’ll do in a day is 50…?

  • Virtuous Queen

    How many in each rep?

  • Gigi

    How long do you hold each squat? I don’t see that written. Thank you.

    • Lynn

      Typically you pause just for a brief second.

      • Yep it’s as Lynn said – just a brief pause at the bottom and push back up as quickly as you can.

        • Smokee Jane

          I. Walk the over pass on the I was a non Narrows Bridge. I do a squat at the end of each step. Always easy to workout somewhere fun.

          • Jewel Atkins

            I have a similar situation with my ankle as well. Glad to hear you are doing it slow and easy.

  • Angie Crawford

    I’m so excited to start!!! I hope to see great results

  • Andriani Boyle


  • crawfishgirl333

    ok im in

  • Mary

    What is a rep? Does 20 reps mean 20 squats?

  • E.M.Sol

    This is exactly what I needed! Started today! Need to lose 20+ pounds to become healthier – hope this will help! 🙂

  • Chloe

    Will these exercise slim down my calves?

  • Rose Harris

    If undergoing any form of exercise and you have a medical problem it is always advised to consult your Doctor first stay safe

    • Absolutely! Thanks for reminding us Rose 🙂

  • CT

    Is it OK to drop below the knees? I’ve often heard to stop at a 90 degree angle.

  • CarrieB

    I have bad knees, can I modify this?

  • Denise

    I can not print the Squats Help!

  • Dee Klug

    I am Dee and 2 years out from complete gastric bypass. I have lost 140 pounds but I have about 35 inches of loose skin I want to get rid of I hope to reduce 1/3 of my loose skin in one month.

  • Toby

    Love the challenge! I have been squaring every morning to the “Flower” song, also known as the Sally Up, Sally Down song.

    Any tips for keeping a straight back?

    • Haha that’s awesome Toby! Here’s how to keep a flat back: as you squat down, imagine somebody standing in front of you at the opposite side of the room. Imagine you have a logo across the chest of your t-shirt, and that you’re trying to show them that logo the whole time. This will force you to lift your chest and create a flat back.

    • lynn

      wear a belt

  • Lillypilly0106

    How do you add the challenge to your MFP?

  • KC

    What supplements do you suggest taking? My friend recommended isotonix, a powder you mix with water. Have you tried it?

    • I don’t recommend any supplements until you’ve got your diet in check. Make sure you are getting enough protein, fat, and carbs (by tracking your foods in MyFitnessPal) from wholesome foods, and then you could maybe think about Vitamin D, Vitamin K, Fish Oil and protein shakes if needed.

  • Nic

    So I start by doing 20 squats? Not 2 or3 sets of 20?

    • 20 squats in as few sets as possible. So it could be 1 set of 20, or 2 sets of 10 etc

  • Allana Skarzynski

    I have back problems too, but I am trying to do this challenge anyway. For me when I weigh less my back hurts less. I’m going to give it a shot. Day one in the books!!!

  • Nobody and Somebody

    Some good advice for people with back issues, consult a medical professional who specializes in physical exercise or therapy. It may be a good idea to incorporate yoga into your fitness routine since it helps with strengthening the core.

  • Cory

    What should you use as a start and finish target rep number for each week?

    • Hey Cory. The target reps are the numbers on the chart.

  • Paulita Villegas

    Lmao and all of you think you’ll grow a booty without using weights! Lmao!

  • lorrwill

    Butt lower than knees? Isn’t that a good way to create knee problems?

  • Marija

    How many squats in a rep?

  • sandycrochet

    Squats aren’t really good for people with bad knees/arthritis. Really adds to the inflammation. Count me out.

  • Noods

    Can u lose as u tone

  • Tresa Grew

    Can you do this challenge when your 4 months pregnant?

  • Alba Soltis

    hello everyone I’m Alba Soltis for those whok know me I accept the challenge start today love you all hugs.

  • Hugs

    Hi had back surgery in March so taking exercise easy but deffo building it up-have just been diving(kit in water not carrying it) and swimming prior to that but reeeally want to try this how can i do it without damaging things?

  • PoetSoul

    With my back problems, I was taught to do wall squats. Will that count in this challenge? Also, not sure I will be able to do 50 though!

  • Therese

    I have high blood pressure over weight bad back. I hardly can bend but I am going to do this

  • Karen

    I have 57 year old legs, am 45 pounds overweight. I am on Day Two, and a
    little disapointed that I won’t be doing them tomorrow. Why is that? Also I walk twice a day with my little dog. Not fast, but regulary, work with 3 lb weights to improve my arms.

  • Karen

    Why do we rest in between days?

    • You rest to let your muscles recover. That’s how we get stronger!

  • Dawn

    I’ve had knee surgery and pain when bending low. Do shallower squats have benefits if I can’t dip super low? There is a sweet spot where it’s pain free.

  • Brenda M

    So doing this challenge we’re only advised to complete 1 set of 20 reps. I’m us to doing 3sets of 10. Should I switch to your challenge and would i see a change.


    I have bad knees are squats gid for me to do?

  • Kris

    I’m a 318 pound 5’6″ female. What kind of results should I expect?

    • Captain obvious

      You won’t know until you try!

  • Julia Kitson Behm

    I want to print this and all I am getting is one blank page after another. 11 pages in length with website blog my fitness pal at the bottom. Help!

  • Chadwick

    Sounds exciting! But some visuals would be great as I rarely do squats and not too sure if I am following the above forms, as written, correctly!

    • Hey Chadwick. If you click through to the article on my site (Travel Strong) and scroll down to the beginner challenge there are descriptions of each exercise and link to video demonstrations 🙂

      • Chadwick

        Wonderful!!! Thankx!

  • April

    How many in each rep should I do? I didn’t see that.

  • Nahlah

    This challenge tells u how many reps to do but how many squats r n a rep?

  • robininseoul

    Isn’t this bad for my knees? Mine literally creak and crunch when I do this.

  • Hope

    I’ll be starting this challenge tomorrow. In previous squat challenges my knees started hurting a little bit. Should I wear a knee brace?

  • Carriemomof314618

    I am 225lbs & 5′. I HARDLY eat, however, I drink 4-6 cokes a day. When I do eat, it’s usually a Bowl of special k chocolaty delight or banana nut crunch with 2% milk. The coke keeps me full, so I guess that’s why I’m freaky hungry. When I do attempt to eat a meal, I’m full after just a few bites. I have a shifted vertebrae, 2 bulging discs, degenerative disc disease that has caused tears in my discs, & sciatica down my right leg that has now progressed into my thigh as well! I don’t drink water, I know I need to, but I hate it! Now, a few years ago, I used to work out regularly &LOVED IT! I loved the energy, I loved the high! ! I have a 21, 19, 18, 11, & 8 year old as well as a 4 year old granddaughter, so I CAN’T be stuck in bed or my recliner all day, but I’m either in pain or I can’t keep my eyes open! I desperately need help to get moving. My pain management doctor said it’s ok to exercise as long as I don’t run, jump, or over do it. Do you have any tips on food that boost energy or back friendly exercises to help boost energy? I wish I could just afford a personal trainer to come to my house & put their foot in my butt to help get me off to the first week & a half. I know if I do it that long, I’ll be hooked & continue!

    • Carriemomof314618

      *rarely hungry……

      • Sometimes you just need to have “a moment” where you argue with yourself about what you are doing to yourself in the long term. I used to gym every day and was ultra healthy too. Then I found inner contentment and realised the people who love me will love me regardless of how I look. And I loved myself as I was. Then I slowly put on 55 pounds over 10 years. Now I’m 40 and although in good health and appearance, I spend a LOT of time on a chair at my computer and I’m starting to have persistent pains in various spots. I’ve spent this year chiding myself saying “why can’t I motivate myself to start exercising again?!”. It’s like I’ve been waiting for something to trigger me to exercise. Then, 3 days ago I got the myfitnesspal email which headlined the 28 day squat challenge. I instantly realised ‘I can do this right here in front of the computer right now’, so I pushed my chair back and started squatting. 3 days in and I’m now considering integrating an Intermittent Fasting eating plan called 5:2 by Michael Mosley. My overall point is, sometimes you have a moment where all the mental noise is quiet and suddenly you say to yourself with excitement: “I feel I can start this right here right now!”.. and if your Doctor says you can exercise, then you know the way is medically clear. None of this may apply to your mind frame, but if it does, you should know what I am saying 🙂

        • Carriemomof314618

          I CAN do this, I need to just DO IT! THANK YOU!

    • Breezy126

      Protein, protein, protein! And minimum 64 oz plain water daily.

  • Carrie

    Day one: Oh this is easy. I just did the 20 squats, no problem. Day two: Ow, I can’t walk.

    • Haha glad you’re finding it effective Carrie! 🙂

      • Carrie

        Surprisingly so. I can’t wait to see what 30 days of this does.

  • crawfishgirl333

    did my second day !! omg i feel it , u wouldnt think that its hard, but i didnt skip , but almost forgot

  • Shannon Binegar- Foster

    Ok I am a bit confused. In the description it states that we start with 50 squats on day 1 and end with 250 on day 28 however the picture of the daily breakdown shows 20 on day 1 and 50 on day 27 with rest on day 28? Week 1 and 2 according to the chart total 140 each week and weeks 3 and 4 total 190 each week. Please explain.

    • Most challenges start with 50 on day 1 and end with 250 of day 30, and as I explain later in the article this is too difficult for most beginners.

    • Guest, the description says there are OTHER squat programs which start at 50 reps on your first day and finish at 250 on your last.

      Will says 50 squats in one day is too difficult for most beginners, and that 250 squats in perfect form would be training for muscular endurance, whereas Will’s Beginner program is training for strength which is what leads to the toned look.

      Will’s program is 20 squats on Day One, finishing with 50 squats on Day 27.

      Follow the diagram which has all the reps by day listed. The focus in Will’s program is ‘quality over quantity’ where reps get tougher over time. He states this principle gives you “the best possible chance of safely getting a toned butt and thighs, along with improving your technique.”

      Does that explain it?

  • I’m on day 3, but I did 20 squats when I got out of bed (sorry I couldn’t help myself!). It’s only the 3rd day and muscles are tightening up everything from my knees to my pecs. Admittedly I’ve customised arm positions for maximum workload on my waist, and already my stomach and waist are more toned. GOOD LUCK AND LOVE TO US ALL FOR COMPLETING THE CHALLENGE, thanks Will for posting this Challenge and bringing it to my awareness – it’s awesome so far!

    • Awesome! Glad that you like it and can feel it working 🙂

  • Jill

    Are squats suitable for someone that gets piriformis syndrome?

  • Jon Bowler

    Me and the wife did a different 30 day squat challenge. You start on 50 and finish on 250. This is the best squat challenge we’ve ever done it beats this one from my fitness pal

  • Csh1958

    Wish this showed up on my fitness pal app. I searched but it did not show up.

  • pm

    I’d rather get some weights and do some quality squats rather doing 250 of them. Boring! Dreadful!

  • Mare

    I love the advice the Susan gave to wear a belt if you have herniated disks (which I do) so that doing the squat challenge makes it not so brutal on your back

  • Karen

    Will this work on belly fat?

  • Bertha m

    Is to late to start this challenge ?

    • It’s never too late to start Bertha!

  • John

    I’m have SI joint instability, any precautions in should take in any of these squats?

    • John

      Apologies for the grammar lol!

  • Valerie Dominick

    I have had both my knees replaced,my left one still does not work well. Can I still do these squatts

  • Marcie

    What is a rep? One squat?

  • beginsnow

    Ready for this!!!

  • tasha

    How many sets of reps do we do is it just one?

  • Jacqui

    Today I started the beginners month squat challenge
    Do I keep my own record or is there a site I log my daily progress?

  • kristina dunham

    Hi! I am a beginner so this may be a silly question, but how long is one rep? Do I hold in position for so long, or is it literally just the number of squats I am doing? ?

  • Marcie

    What is a rep? One squat?

    • Morris Klein


  • Susan

    Woo Hoo! Did my first 20!

  • Divya Singhi

    hi.. the challenge mentions 20 reps for day one so i just wanted to clarify if that means 20 squats or 20 reps of _ _ squats?

  • Leslie Nichols-Bozek

    How many in a rep? Or are they counting a rep a 1 squat?

  • Melting_fat

    Is squatting good for an obese person

  • Lynda Schwolsky

    Started the challenge first day easy peasy! Won’t last lol!! But gonna try 🙂

  • Lynda Schwolsky

    Also need to use the mirror to keep some kinda form cuz it’s easy to get sloppy if u have never done this before .

  • Emsemail

    My knees always hurt when doing squats, any suggestions?

  • ginna2000

    I would like to see pictures or videos of how it is done. I want to do the challenge. …

  • Midge

    I want to do this challenge, I do have a question regarding my knees and hips. 1st of all I am 60 pounds over weight with arthritis in my knees and hips. I know that losing weight would help me tremendously. Will doing this challenge increase the inflammation I get? I do take medication to help with the inflammation and pain. I don’t mind hard work.

  • Maria Razuri

    Love squats. Not an expert and strugling to keep up with weight so I am in for the challenge. I will keep posts.

  • Vanessa Kern

    I am on week 3 of the challenge and the counter balance air squat was hurting my knees, so i decided to do the prisoner air squats instead. Is it ok to switch them up like that? Also, sometimes I break up the reps and do 10 or 20 at a time. Is that a big deal, should I do them all at once?

  • bos617ton

    my first day! we’ll see how this goes! good luck everyone!

  • Lori Fallone Altman-Nicastro

    I already do a body pump class at my gym using bar bell weights on my back for squats and lunges…..2x a week. I also do spinning classes 2x a week . Will this challenge be an overload for my legs if I add these in to my routine?

  • Craig Phillips

    Why in the world, in our age of electronic wizardry, don’t you have pictures or videos?

    • Stillnot2late

      Yea, I thought the same thing

  • Tresa Grew

    Can you do this challenge when you’re 4 months pregnant?

  • Ray Gustafson

    When the challenge has been completed, what’s the recommended maintenance routine? Thanks!

  • Jaideep Singh

    How can I join in

  • Cami Bird

    This looks like such a better challenge to 50-250 challenge was always way time consuming and not so much hard as it was boring. I got to almost the 200 mark and would just forget to do them. This looks really interesting, looking forward to starting it after work!

  • Mikalyn Rose Wheeler

    Thank you for your help! This is one that I feel like I actually CAN do. I am nervous about these prisoner box squats, but I’m sooo doing this!

    By the way, do you have more challenges for people as they progress in squatage?

  • Adrienne Nicole

    Idk know if my last post came through!! I need to know what do I do after this challenge?? Start over? I am on day 17!! Thanks

  • stevewylie

    Ok, I’m late joining this challege but I’m starting this morning, first 20 done

  • Ray Gustafson

    Will, after the 28-day challenge is completed, what’s the recommended maintenance program for squatting? Many thanks.

  • Nancy Savidge

    With the split leg squats are you doing 1/2 the reps with one leg forward and then 1/2 the reps with the other forward?

  • Sue L

    So after 28 days, start from the beginning again?

  • Banana

    I don’t want to lose my big butt. Will I?

  • Brooke

    WOW,I just started with fitness pal. But I would love to start this challenge. Anything beats nothing. I have a tremendous goal. and I have a very long ways till reaching my goal so I got to get started something now. Day 1 of squats challenge. Wish me luck

  • Brandi

    Today is my last day of the 28 day squat challenge and although i know i wasn’t going to get this amazing butt in just a month, i at least expected a little bit of change. Sad to say it looks the same 🙁

  • Caroline Keizer

    So, I’m almost done with the challenge and I want to know what should I do to maintain what I’ve gained–more flexibility and strength–from the challenge. Do you start over? Is there a set number one does for maintenance?

  • bett18

    I’m in! Simpe stuff Really. I am ok on Lbs but getting flabby!

  • Vicky

    Will this help with cellulite?

  • Julia

    What do you mean by knees “tracking over” the toes? Your knees are straight over the toes but do not go beyond the toes, correct?

  • Awesome, Thanks! How do I print out the plan?

  • Nancy

    Is it too late to start? I just saw this challenge this morning.

  • hunnee

    I have knee problems and a heel spur. I walk 30 minutes a day for 5 days a week. My diet is ok. I am very over weight. Sqats isn’t my knees best friend. Help!

  • albalegume

    Love this! Never been able to do squats before! this is doing it for me! I do it at work!

  • Katherine

    What is a body weight squat?

  • Wowee

    I’ve just been diagnosed with Psorioratic arthritis and on steroids wil I be ok to do this? I Play golf and need to improve my fitness and lose weight!

  • Michelle

    Hi my name is Michelle, I’m 190 lbs post Bariatrics patient & I want to try the Squat Challenge but as a beginner I’m not sure if I’m doing it correctly. Are my knees suppose to hurt? Any advice is very much appreciated.

  • Laraanastar

    I have been doing like 300 squats in a day, it helps me a lot



  • kalena

    I have a bad knee is theses squats good to do wi th out causing pain to the knee

  • Jewel Atkins

    Do you do the 20 reps all at once and then done?

  • bertamko

    i had a TJR (total knee replacement) 8 weeks ago.should i have any concerns doing the challenge?

  • Noel

    I have to have a wee bit of support for my heels to be able to squat, approx. 1 – 2 inches – does this cause any issues?

  • Wes

    Could this be done with press ups to

  • Evelyn Cameron

    Will this flatten my stomach area? 🙂

  • Jayjay

    I will try this.I really wanna lose weight.Tommorow I will start.

  • Marsha

    Can I print this calender ?

  • Barbara Feller Brown

    I have a torn meniscus. I had a steroid shot in it so it doesn’t hurt. Should I be doing this challenge? Thanks

  • ls01

    I have hypermobility syndrome – is it safe for me to take part in the challenge?

  • Bskyla

    I think this sounds like a great way for me to get started on my journey of losing the weight! Challenge accepted! 🙂 I hope to bring a few friends with me too! One question I have……should I always do these wearing certain types of shoes? or can I do them in different types of shoes? I work in corrections, so I wear tactical boots….would they be safe to do these squats in, or should I only do them at home in my tennis shoes?

  • Eve

    Is there a group for this challenge? An Mfp group, or any other, where we can keep each other accountable?


  • questionmark69

    Can you tell us how many calories are burned doing this exercise? I’m trying to enter it in my app but it won’t recognise it…

  • mommybites

    I have been doing the squats for two and a half weeks, but forgot to do the last two days of week 3. Should I start over again or just continue like i didn’t forget?

  • mommybites

    Hi, I have been doing the challenge but on week three forgot to do the last two days of squats. Should I start the week over or just skip to week 4?

  • mar

    oticed my arms getting baggy hate it
    Ive n

  • Debs

    So, if 1 squat equals 1 rep…when does the number of squats per day ever get to 250?

  • Nicole

    Day 1! Can I track this somewhere on MyFitnessPal with a checklist or something? I put reminders on my phone calendar but it’s nice to check off an activity every day or have a countdown.

  • Scott Goldthwaite

    Is this a good exercise to help get in shape for downhill skiing?

  • Kelly

    Is there an estimate for calories burned based on minutes or squats completed?

  • Ange

    Is 20 reps a squat x 20 ? Or 20 x a certain number of squats?

  • Karina

    I am only a teen and I weigh 160 pounds and I am hoping to lose weight so any tips.

    • sam

      Count your calories and eat at a SLIGHT deficit. Record your daily weight and only lower your calories more if you aren’t losing more than half a pound a week on average. Start doing more physical activity…. Anything you enjoy. Get enough sleep and avoid the things you have tons of calories: alcohol, sweets, soda, etc

  • savleena

    Hello ,
    I am so looking forward to get rid of the extra weight I am carrying …..glad that I came across this challenge today .Definitely ,I am going to follow the instruction and the guidelines to achieve my aim 🙂
    Would keep everyone posted about my progress .
    Certified EFT Practitioner

  • sam

    I can’t believe phrases like, “high reps for toning” is still being used….

  • KJ

    I got to day 14 and woke up with bruises running from my knees halfway up my outer legs. They don’t hurt, but look horrible. Do I stop or keep going?

  • Jenna

    I just downloaded a squat app. I love working out but, I never stay consistent. Any tips for keeping it up?

  • Guest

    Except she’s not OK is she?

  • brittany

    I am starting this tomorrow! I’m excited. Thanks

  • Athenaheim

    Sounds good I’ll join in on the challenge starting tomorrow.

  • heyleyyyy

    How many sets? 20 reps 1 set or..?

  • doaa sbaihi

    Is there any videos that show these reps ???

  • Dave Gee

    I thought ‘squat challenges’ were popular because they make the every day activity of ‘standing up’ into an ‘exercise challenge’ which people could thus feel proud of completing! 😉

  • B

    I started out with that 30 day squat and crunches challenge and I did good until I reached 190squat and my kness since then has been in lots of pain, I watched numerous of YouTube videos to ensure I was doing it correctly, I do miss them and want to know what’s different with this challenge!?

  • Suelatha

    Can you do squats if you have bad knees as in a lot of cartilage damage/worn out. I want to know what kind of pressure the squats put on your knees. Thanks

  • Kerina Mcdonald

    Hey i want to do the 28 day squat challangeplz

  • Kerina Mcdonald

    How do i use all my calories ive still got a 100 left cant do whole 1200

  • Juanita Davis

    I’m just learning of this app so I’m three months behind. Starting tomorrow I’m taking on the challenge:)

  • Elizabeth

    I usually do squats about 150 per day, since I was recognized with hemorrhoid, I stopped doing it. I just want to know, if squats really can cause hemorrhoid.

  • Sweetpeakit

    Is it 20 reps of 10 squats …or 20 squats on the first day?

  • Clementine

    Hello, I am starting the last week of this challenge and I really like it. I can see my tights are firmer and have better shape. Do you have similar challenge for abs and arms? The 28 days concept is a good motivation; it is not too long. Thank you.

  • DanaF

    Just saw this challenge. Is it ok to post up when I’m done with each day. I need some sort of accountability to keep me on track. 🙂

  • Sheri

    Hi sorry for the dumb question but want to clarify 20 reps=20 squats or how many #squats in a rep?
    Looking forward in starting this challenge! I’m in my late 30’s past year and half have not focused on core and glutes now both knee and bilateral hip dysphasia paying for it!

  • Kat

    I am so ready for this!!! Starting today!! Didn’t quite make it thru it all but hey it’s only the first day!!

  • Kelli

    Are there any video on the different versions of squats?

  • khia

    Does it matter what time of day I do these exercises? I have a 4 and 1 year old that don’t give me peace until they are asleep at night

  • Montserrat

    I will see a difference or is just a test?

  • Montserrat

    O by the way how many times the rep, confused! ! :-

  • Shateria

    im 28 weeks pregnant can stil do the challenge

  • Milan

    Hey everyone will this squat challenge help me with belly Fatt and love handles ?? I eat pretty healthy I just have trouble exercising because I get out of breath to quick my stomach is the only weight I have just wanna tone up my thighs and arms I’m small but I look 4-5 months pregnant lbvs any advice ???

  • Sheena

    Do squats help to get rid of the lower stomach?

  • Neka B

    I notice that there are “reps” how many squats are in a rep?

  • Mike A

    when you say “air” squat are you talking about adding a jump to the squat as you return to the starting position

  • Guest

    Gosh, I am going to do this!

  • Chloe Bella

    Hi, I just started the challenge!

  • Chloe Bella

    Day 2 of squat challenge completed.

  • Hnamey

    Hi, I’ve read numerous times in fitness blogs/books that you’re supposed to let your muscles get minimum 24 hours of rest before working them again. Otherwise they won’t be able to repair themselves properly. So wouldn’t it be counterproductive to work your muscles so much without rest?

  • Nice 🙂

  • James Braun

    Just completed the 28 day beginner squat challenge. And am happy. I added a beginner push-up challenge about midway through and am looking to add more exercises.

  • Danielle

    20 reps. Is that 20 in 1 day or 20 at a time, how many times a day?

  • katherine

    I recently had shoulder therapy. One task was to grab a bar behind me with my left arm and squat 10 times. 2 sets. I couldnt go all the way down but went as far as I could. Rest of the day my legs didn’t hurt but I was unable to walk normally because of my legs not wanting to function properly. for two days now, trying to even sit down is a painful challenge. The front of my thighs scream in pain still! Sooo I realized what I must do. I weigh 235. Im female, 54 yrs old. It hurts bad to squat but I want to take the challenge here! I’m gonna do it. Any advice?

  • Val Tinker

    Mila I weighed 15.5 last August, lost over 2 stone by Xmas, squats were one of my main workouts, had a big fat ass and now I don’t lol .
    Follow my story on
    If I can do it anyone can
    Val x

  • amysuemorin

    I am one year out bilateral hip replacement. Any suggestions for modifying the first week challenge? Would love to do this!!

  • Gigi

    I am 62, 5’3 and 145 lbs…I a sugar & carb addict! How do I break free from these chains?

  • Terri Green

    Cynthia, I need your help. I am 51 and 165 lbs. I would like to be 125-130. I suffered a broken patella this summer and have been unable to exercise since that time. I will be starting a step class(modified for now). I do like sweets but don’t eat a lot. My whole frustration is just food in general…..don’t eat gluten, don’t eat GMOs, don’t eat fruit…..etc. I need help with nutrition and balanced meals. Thank you so much. My email is

  • HandyLibrarian

    I have arthritis, fibromyalgia and possibly chronic fatigue syndrome. I’m hoping I will be able to continue with the 28 day challenge. 🙂

  • Carrie and Nickie

    Enough is enough! I’ve just recently changed my old lifestyle;, I’m eating healthy and getting on the move.
    I have challenged my friend Nickie to do the Beginner Squat Challenge and she accepted.
    Starting today, wish us luck.

  • Carole

    I just happened to do 24 squats as part of my 20 minute mat & weight routine tonight. Then happened upon your blog. Squats are tough but I know squats are what I need to incorporate. I’m in to this challenge. Day #1 is done.

  • Carole

    I just happened to do 24 squats as part of my 20 minute mat & weight routine tonight. Then happened upon your blog. Squats are tough but I know squats are what I need to incorporate. I’m in to this challenge. Day #1 is done.

    • Carrie and Nickie

      Awesome Carole!!

  • Sunshine

    Can I join the challenge on 12 Jan 2015 – pls advise

    • Carrie and Nickie

      Let’s do this!

  • john banks

    Ibalso have a bad back and need to strenghten my core. Back surgery has left me with a beer belly. No abs. I’ve noticed my fat intake is about 50% and have trouble changing it…ugh. 45 sucks. Gimme my 30 yrs old bod back…lol…I’ll get there in by June?

  • Rockarasta

    Really needed to get back into squatting. So I’ll do this for the month before I jump back into weight lifting squats. Then on my squat days I’ll also add this in. Thanks!

  • jenn

    Just stated to day it going to rock. love squats great work out I added it to my daily work out

  • Wenswear

    Are these OK to do if you have pain in the knees? I tore a meniscus years ago and had surgery to trim it. Still have some pain in both knees. OR is there a way to do squats that protects knees? Thank you.

  • Jill

    I have struggled with weight for the past 9 years. I come from a family of large boned women, I am 5’9 and 210 pounds and only 36. I have tried quitting the soda, but crave it daily. I love my pasta and love chocolate. I did kickboxing this summer and lost 6% of my body fat, but no longer drive to that town for work. I bought the bag but due to have some sinus issues where doctors are trying to fix this I don’t sleep well. I am working at my husbands shop and brought my elypical up to start using that a few times a day for a few minutes a time until I can build myself back up, but am interested in the challenge and with winter here my knees and back aren’t doing the best either. Am I up to the challenge or should I wait. I like the person below, get hungry few easily as well, especially mornings.

  • Barb

    Finally, a squat challenge for beginners! Thanks!

  • Juanita

    I am going to challenge myself with this one, wish me luck

    • Carrie and Nickie

      Good luck!!!

  • Cerberuz

    Would be nice if you included disabled people in these workouts.. 🙂

  • mary

    I’m fairly tall so long legged. My thighs are already parallel to the floor when I sit in most chairs. Any suggestions for starting out?

  • mary

    I’m fairly tall so long legged. My thighs are already parallel to the floor when I sit in most chairs. Any suggestions for starting out?

  • Yohana Oviedo

    Before and after pics would be great!

  • Petite_Priss

    Im a 4’11, 25 year young woman with 3 children. And im only 100 lbs!!! Ive been desperately trying to gain a few extra lbs for YEARS and it only happened while i was pregnant. Id love to add some weight to my petite figure, but my high metabolism seems to burn the calories. I just wanna enhance my body with curves in the right places by adding some extra calories to my diet, but im afraid it might not work, given my past history with my lack of lbs. Anyone know any health and exercise secrets that i can use to achieve my goal of 115 lbs in 2 and a half months? ?

  • karishma

    Hi.. M on a weight loss journey.. Lost a lot of weight.. But my lower body seems to be a problem area.. Will 28 day squat challenge help me tone my lower body?

  • Jim

    Hello. My name is Jim. Ok this has been a six month adventure so far. I am 57, started out in July at 268, I am down to 232 and would like to be 215. I started the phase 1 plan, went to phase 2. Lost 15 pounds that round. Came to a standstill. The doctor put me on a detoxification plan. I lost another 18 pounds. But am at another standstill or so it seems. I have only been here three days but think maybe this will get me losing again. I do not have access to the computer with a camera. I am on my feet all day long and am doing a stationary bike for my added exercise now. Any suggestions would be helpful. I try to stay away from the bad carbs. Carbs make sugar and I am sweet enough. The doctor told me this lifestyle is a matter of life and death. Does anyone know about the Mediterranean diet?

  • karishma

    Hii.. I have been on an weight loss journey.. And lost quitet a lot of weight.. But my lower body seems to be my problem area.. So will this 28 squat challenge Tone my hips and legs?

  • stenesha

    Well im the opposite from everyone. I am 29 years old 5`1 99lbs my doctor says im under weight. I’ve tried everything except working out so since I can’t gain weight with a little fat im trying the muscle building way. So what should I do I really need help.

  • jenn

    Posting a picture of each squat would be super helpful. Thanks!

  • Mandy J

    Have to lose 10kg and get my waist measurement down – will this help? Done 20 squats today and also a 3 km walk early this evening.

  • Carole

    Hi I have had previous spinal surgery and still suffer with back problems I also have had surgery to both knees I have gained a lot of weight due to this i take a lot of medication for this .
    I want to get fit and lose weight but think I need some help to do this

  • makayla

    This definitely looks like a workout I could try. Im 282 pounds. I was 293. I have started a spin class but think this benefit me also. I do need a couch or a motivator.If anyone could that would be awesome.

  • yoyo

    I’m trying to gain weight and tone any suggestions? I’m 43 and weigh about 116

  • Sue

    I have problems with my knees so squatting is very painful .Do have any suggestions for how I can exercise?

  • Sue

    I have knee problems so squatting is very difficult. What can I do to get the same

  • Sharon K Sparks

    I am 57 , 5’4″ and 50lbs or more over weight. I have tried to diet gone to the gym took different classes but I can’t stick with it for more than a month or two. What is wrong with me? As I age I just want to feel good and stay mobile. HELLLP

  • teresa

    I would love some health coach tips im overweight and feel totally fed up with it iv tried most diet fads out there.

  • lazyblue

    Please help, i am 47, very overweight, i suffer with chronic pain fibromaylia, depression, i want to do the challenge, but i just cant get going, my hubby wants to take me to the sun in july to help me,, the though of me in the sun, i would rather die.

  • Christy Gommel

    Hello my name is Christy, I am a Type 1 diabetic and just started doing the squat challenge, but I would like more direction and help in starting a diet and more exercising. My problem is I need to loose a 100lbs and diet pop is my big go to thing.

  • Cynthia

    I have high BP and been told that I am now prediabetic. I weight 240 lbs. I hope it not to late for me to get all this under control so I will not have to continue with medication on a daily basic. What help is available for these health challenges.

  • Cynthia

    Can I join the health challegenge?



  • Questioning

    I was just put in a boot for posterior tibial tendonitis. Will squats exacerbate my condition?

  • Sherry

    I have lost 65 lbs and am starting to sag. I will be 60. Will the challenge help firm things up?

  • Amberlee Jones

    I am a 17 year old girl who weighs 160. I am looking to shaping my butt and thighs/calves but also my stomach. What should I do?

  • Denise

    Hi I’m new I have 3 days doing the calorie diet and tomorrow I start with a cardio 30 minute work out and squats. I want to loose weight in 2and a half months is that possible?

  • Kim

    Ok this may sound dumb, but how many squats do you do per rep?

  • sueo45

    do you have a video showing exacrtly how to do these squats? I’m never sure I am doing them the correct way so hence it is pointless? Thank you

  • sueo45

    Is this the correct site to get replies? doesn;t lok like many have been posted recently??

  • Deb

    I have just started MyfitnessPal. I have high bp and Ac1 is 5.7 age 56 M obese. I would be interested in learning more about your coaching

  • captnhoney

    I am 267 lb’s. I am a type 1 diabetic. Would I be able to do these squats? I am trying to get my health under control.

  • Carrie

    Are you saying that I do 50 squats – 20 times = 1000 squats in one day?

  • Mel

    Miss Cynthia I would like information as well, it’s easier to have others a part of the challenge!

  • shannon

    All I have to say is 2 yrs ago I lost 25lbs on my own. I have put on 10 since thanksging 2014. I knew I was slipping on my eating habits I had developed. Ugh Now I am wondering how I did it!

  • patty

    Hi.I weigh 140 I’m at my heaviest. Can u help me with a diet and workout plan

  • Lucy

    Good morning… I’m needing help on finding a great and effective diet plan. I getting married in month and need to lose 10-15 pounds. Can someone help or guide me..

  • Karen

    How about some pictures of the squats?

  • judith anglin

    I am really in need of a coach! who can help me.

  • christina

    Kathy can you give me some more information on these supplements, such as cost, etc? What is the website?

  • Jeannie

    I have just decided this year that I will not go another year being overweight, unhealthy and unhappy. I am a 48 yr old. Grandma suffering from RA as well as degenerative joint disease, I am 5’10” and 258.8lbs when I started this journey on Jan 6th. I absolutely could not live without MyFitnessPal! Just documenting everything I consume has helped me tremendously to see the poor eating habits I have become accustomed to. I have totally changed my mind set and am ready to live a healthier lifestyle. I have quit smoking cigarette’s 21 days ago, and so far just changing my diet I have lost 9.6lbs in 15 days. I know the importance of excercize, I just don’t know of any effective excercizes that I can do with my health issues, please help.

  • kerry

    Hi I am in physio rehab after a knee operation 4 months ago can I do the challenge ??

  • Maureen

    Hi Cynthia I’ve just recently join the fitness pal and I stumble upon this great groups of people encouraging one another and would greatly appreciate if you could let me join as well my email address is, would you be so kind as to send me the link you speak of?

  • Samantha Loop

    I would love to have more information on the Healthy Games challenge. I’m 55 and 280. Really need to get involved and have support from others in the same boat. Please send me more info on the challenge. Email: Thank you…looking forward to meeting others out there that are making 2015 the year we get healthy.

  • patch

    I have been having problems with my back and my legs. I am on day four of the squat challenge. Today is the 20 squats I’m determined I can do this it seems so easy but wow the burn. Proves I need to strengthen my legs and back. I tend to quit easily. Any suggestions that will keep me motivated

  • Terri Green

    Cynthia, I am 51 and weigh 165 lbs, and I have osteoporosis. In June I suffered a severe knee fracture and am doing physical therapy for that. Prior to the injury I was active with a step class 3x/ week and Zumba 3x/week. I just recently went back to the step class with modified movement. i am watching my diet but I need help to get rid of 35 lbs. it would be so beneficial for my knee, my digestive tract and my self esteem. Can you help?

  • Terri Green

    Cynthia, I am 51, weight is 165 with a goal of 125-130. I was diagnosed with osteoporosis and am recovering from a fractured patella. I am watching my diet and recently went back to a step class but I need help! Prior to the injury I was doing a step class and Zumba 3x/week, each but still struggling with weight. Can you please help! My contact info is or 5757070571. Thank you!!!!!!

  • Lilia

    Hello I would love to do squat chanllege I really need some help to get weight and my butt up and legs hard if any chance I can do it .

  • Emma

    I am going to give this challenge a go! I’m not particularly overweight, but I would like to tone up my lower body and just get fit!!

  • Lisa stallman

    Hi Cynthia I’m 50 yo and need help with the same things everyone is talking about I don’t have high Bp or high glucose but the weigh is not coming off as well as I would like. Can I still join its Sunday today. Please let me know thanks Lisa

  • Tonya Lewis Jones

    Hi, I’m Tonya and I too would like to join the journey to a healthier new me! Tell me how.

  • Sandy Fouse Eplett

    2015 can be your year! This squat challenge can be the jumpstart to you becoming stronger and healthier no matter how old you are! If you need some support with life coaching/healthy eating or even just need a good swift kick in the pants then let me help you! I have been helping people get real results for over 20 years! Email me at or FB me @sandyfouseeplett:disqus

  • Kathy

    Hi. I had both hips replaced in 2014. Will it hurt them? Last one was done oct 28, 2014

  • Janet

    I am 43, weigh over 200 lbs, I had joined a gym and lost over 25 lbs but then hit a plateau and now am having trouble moving in the right direction again. I too have a sugar/carb addiction and have an awful time breaking free from it. I am interested in the Healthy Games Challenge, is it ok for me to email you too for the sign up info? Thank you

    • Sandy Fouse Eplett

      HI Janet~ I am responding to your post as I help others jumpstart again after they have hit a plateau. I have helped hundreds over the past 20 years reach their goals with healthy habits and our 24 Day Challenge. You can email me if you are interested or you can FB me @sandyfouseeplett:disqus and visit our page Sparked Up Fitness on FB.

  • Mike Donovan

    When you say “20 reps” how many is that exactly?

  • LisaG

    Can you get the same, or close to same, benefit by breaking each day into smaller sets? I can do a set of 10-12 with no problem, but I have one knee that just can’t take a longer set.

  • Tina

    I want to do the squat challenge, how many sets do you do each day, looking at the chart above I am trying to figure out how you end up with 250 on the last day so that would be 5 sets of 50 right?

  • Kimmy

    Hi. I at one point lost 127lbs in my life, on my own, exercising. I then not only married a chef, but I also had a knee replacement surgery, then had to have a redo at 3months. I have not been able to get it off. I work a very high fast paced job, and I work out at least 3times a week. I actually like to exercise, but my eating is out of control. I have to take pain meds to continue to work, and have some quality of life. Can anyone please help? I am not supposed to do squats, but I will. If I don’t find some way to stop the weight gain, I could very well end up in a wheelchair. I have had a total of 10knee surgeries, and will need one again. I have to find a way to get some weight off before I have to sit more! I need to lose about 40lbs. That’s a safe weight for my body type, size etc…thanks in advance..many blessing to you!

  • Roberta Goldman

    I am 57. I have high blood pressure. I weigh 162 and I’m only 5 feet tall. I was doing well with my healthy eating and walking but have gotten off track. Can I join?

  • Ayla Hanson

    I’m really trying to lose weight and eat healthier, it’s not been easy for me. I seem to gain more weight with each attempt. I am an insulin dependent diabetic and I have UCTD; which causes fatigue and body pain and stiffness. I keep trying though, walking about 3 miles a day. I could really use some help.

  • Exceptional Howard

    It feels good to stumble upon something Good! I’m excited about forever changing into a positive energy.

  • Sandra L. Isdell

    O.K. I’m in. Did my first set after finishing a 1 hour run. My achilles tendons loosened up and my hamstrings got warm. I like it!

  • Cherry

    Im not sure how many is a rep? 10 or 12?

  • Darla Pinks

    I love squats, my preferred go to exercise at home! Even have my 13 year old squatting with me…he motivates me to exercise even after a long day ar work!!

  • Foshizol

    I like to hike but my knees bother me afterward’s. Would this help strengthen my knees?

  • Coleen

    How does one join? I’ve been on my fitness pal for a couple weeks now. I need to lose weight.

  • tenice2002

    Hi I’m a beginner with working out and i have pain in my right knee I would like to know would it be ok for me to do this challenge

  • Adam

    Hi there, my name is Adam. I am 20 years old. Between 5′ 11″ and 6′ tall. I weigh 24 stone. It’s a lot for someone my age I know would these 1 month squat routines help for someone like me?

  • sahara

    Can anyone help me with a meal plan to help me lose weight i have been try to lose weight but find it hard to make a meal plan that will help me…i would just like to lose weight to feel better about myself and to be a healthy mother for my child.

  • Linda

    I am 63 years old and overweight for 5’6 at 239. I am a cancer survivor diabetic and have plenty of stress cortisol weight due to last 4 years of horrendous family illness and misfortunes I always was athletic and wish to get there again. Can I still join challenge does it start soon Linda

  • Jacqui

    Sorry , I’m new to squatting and may seem dumb, I’m sorry , but what is knees tracking over toes…..I need help as you can guess xx

  • Jacqui

    Ps, I’m going to do this squat challenge which is why I need help lol xx

  • Elisa

    Hi my name is lisa, I would also like to join the challenge I can’t lose weight I’m about to be 47 I weigh 250 pounds, I feel embarrassed if I go out with my husband need help and I want to lose weight this year,

  • pat

    I have been doing the L C D for about 3 months got off and now I’m having a hard time getting started again. My cholesterol is a little high. I’m at least 50 lbs overweight. I need help.

  • 1BR_81

    I’m 84 and 180#. Just looking at the instructions and the number of reps required i shake my head and say these exercises are not for an old lady like me. I’ll just have to do what I can with what I know already.☺

  • Ginger RockeyJohnson

    Hello. Last day to join, and I’d like to join in too! How do I get started!

  • Qdavia

    I’m 10 weeks out from bariatric surgery (sleeve) I’m down 50 pounds since all from changing eatting habits and walking lil excersizes from youtube workout videos. Wat excersizes do u suggest. I’m 5’5 300 pounds today

  • G0J0

    Where exactly are you supposed to feel this? I am having trouble with my form because I hear everyone say how much they feel it in their butt, but I only feel it in my thighs and my knees so I must be doing something wrong. I have watched u tube videos and my feet are shoulder width apart, I keep my chest and head up and stick my butt out. My shoulders are behind my knees, just like every pic/video I see, but I don’t feel anything in my butt going up or down. Just knees and thighs. The one thing I can’t figure out how to do is the folks who look like their back is straight – when I stick my butt out, my back curves – it is impossible to keep straight. Any tips?

  • monica

    Help! I tried the 30 day challenge gave up after 180. I log my fitness pal faithfully yet no weight change not even a pound. I work on my feet and am constantly moving. But no results. I would like to try this challenge. And any guidance would help!

  • Leah Anderson

    I’m 37 and weigh 175 but look 145 I’m 5’7 a stroke survivor so my balance isn’t great it better than it was I do 20 reps of 110lbs on the leg press but it is hard for me to do low squats

  • Guest

    right now

  • Shamus

    Hey, I just had surgery on my right shoulder 2 weeks ago, and surgery on my left shoulder back in September, as far as using my arms for counter balance at this time is out of the question. I have been off work since last may, put on over 30lbs and now I need to lose it………what to do?

  • Trevoli Welsh

    I have osteoarthritis in both knees. Are squats ok for me to do?

  • jon

    Im ready. My girfriend and i are planning on starting this challenge next week for the entire month

  • Leigh

    How do you add this to you my fitness pal diary?

  • Wendy

    I have hypothyroidisn with Hashimotos. My weight has been up and down forever, mostly up. I’m currently 49 and up to 247 pounds. All the while, I’m only 5’2″. I’ve tried everything. My endocrinologist just started me on Contrave yesterday and I’ve been doing NutriSystem for 6 days now. I guess I just need something that’s going to work for me, as I’m so frustrated now.

  • matchesrulezu

    Make sure your knees are tracking over your toes? By that, do you mean that when you squat, your knees should go forward beyond your toes?

    Because I was taught the opposite in basically every fitness class in school. They taught us that doing so was bad for your knees and to watch in the mirror to make sure our knees never passed our toes.

  • Dana

    Good morning. I love working out but I defeat my purpose by my having a snacking problem. I currently weigh 250 pounds. My goal is to lose 100lbs by the end of this year.

  • Mitzi

    67 and “walking” away from bad habits. It took me 3+ years to loose 35+ pounds. Walk 3 miles 5 times a week. New challenge to maintain and strengthen core.
    Squat challenge STARTED today.
    My personal message – if something doesn’t hurt when you wake in the morning you may be dead. Get up and move!!!!

  • Ranae

    I’m interested in the squat challenge. But it seems to hurt my knees. Am I doing it wrong? I have RA and I don’t want to trigger a flare-up. The pain is unbearable & I can’t function when it sets in…

  • Lillie

    Hi I have been part of MyFitnessPal for almost a year but had to stop exercising because of severe plantar faciatias on my right foot. I have rested it, iced it, stretched it and still wake in the morning with pain and by the end of the day it is pretty bad. What to do to get back on track? Tired of being overweight, with no motivation to get up.

  • desiree Hernandez

    I would love to find out the best way to lose the weight, I was doing great until I started having low blood sugar. I have gained 35 lbs back which makes me so sad since I had lost 160 lbs. I still need to lose 60 lbs now, any advice would be greatly appreciated!

  • Caroline Cantin Young

    Ok- I am trying this!

  • Tammy B

    Would live to do the challenge. I am 51 at 160 need to be around 130. I have no support group in my household. I have been on and off fitness pal but need too make this work. Chocolate and eating because I’m bored. I no longer due to an eye disease, which it makes it hard to get to a gym or a workout place where I can meet other people.

  • shamash

    Trying to lose weight, yet again! Need help to stay on track! Would like to lose 30lbs. Please help!

  • stephanie1984

    I am definitely in need of help!! I am 31 years old, 250 lbs, and I want to be around 140 to 150 lbs. I played basketball for half of my life enduring 3 major surgeries on my right knee as well as a dislocated shoulder that I never got fixed, along with other injuries. I have a 4 year old daughter that I want to see grow up but I’m so lost on what to do as far as diet and exercise. I want to do more body weight exercises to tone and lose the fat that I have gained. I have a lot of knee issues so that is why I struggle with what to do! Evrything is so expensive to join, do, etc and it is just my daughter and i on my salary. Can anyone help me please?

  • Robyn

    Is it too late to join the healthy games challenge?

  • Veronica

    Gonna join you today!

  • emo-no-sho

    Hi I’m 40 years old 5’4 & weigh 240lbs I decided that I don’t want to spend another day, week, month, or year with my unhealthy habits. I need a lifestyle change. I don’t exercise nearly enough and I don’t eat alot. I may eat one meal a day. Where should I start on this journey. I refuse to spend another summer hot fat and miserable

  • debby

    I am going to give this a try. I go to Curves 3x week but really do not push myself like I know I should. I will do the 28-day Squat Challenge as I can do it at work, home, really anywhere – no excuses!!! Thanks.

  • Joyce Holley White

    hi, i have parkinsons’ disease, therefore, am limited in what i can do. im 68 and weigh 160 lbs, and would like to weigh 140. Any tips for me?

  • kim

    I Would love some help to stay in fit and to eat healthy. I am 29, at 146 pounds.I should be at 125 to 130. Is there any help or way to lose this and have fun doing it.

  • good fruit

    Hi Cynthia,
    I am 48 yr old female that was diagnosed with multiple sclerosis. Although not overweight (123 lbs) my gut is extremely big since given birth. I have also started pre-menapause. I use a walker with severe balance issues. I still have feeling in my limbs band strength training is difficult let alone exercise. Can you help?

  • kathleenangel

    It is unclear to me the different between the “air” squats and non “air” squats. I thought there would be some kind of jumping in the air ones. Please explain. thank you.

  • Hec Mike

    Hello, i have horrible Back pain and just had double knee surgery. I am joining the challenge for the following reason, every morning i have to stretch my legs and i end up doing squats, have they help i cannot be for sure. Today, 30 will be my start point.

  • BC Homeless

    how about some pictures of the squats. Bunch of idiots

  • ZBuffBod

    I was trying to print this to put on my wall next to my desk but only the first page prints. What’s up with that? If it’s not supposed to be printed, why is there a print button?

  • steve

    What is the target number for each day? Is this something I pick or am I missing something?

  • Whitney Ramirez

    Where is the challenge? The link is a broken link.

  • digitaljami

    Hello. The link to this workout on Travel Strong is no longer good. Does anyone have an updated link?

  • Staziah Naomi

    I am trying out for Miss USA pageant, I just finished the 21 days Vegan challenge. I have lost inches, now im needed to work on my abs and get tone. I have Multiple Sclerosis so my balance is a lit?
    tle off. Any advice

  • a34g

    I would love to do the 28 Day Squat Challenge. I am however having trouble downloading the link to the squat challenge. I have gained much weight after my fourth son, and just hit 200lbs so I am very desperate to lose some weight. It seems a lot harder this time around to lose the weight. Please send me info on the squat challenge

  • Carol

    Hi there …. I have high blood pressure … diabetic borderline … weighing in at 230 pounds … female …. very worried about how i’ve let my health go … all i can do now is make sure I get healthy now. Going to start this ….

  • amandacrowe

    How many squats are you suppose to do? The links have all timed out. How many are you suppose to work up to?

  • Lori

    Hi I am ready to join!!! How do I begin??

  • Widlyn

    Hey, I am older 57 and weigh 270. can I do these exercises too? Really anxious to get started on something.

  • SC

    The links to the challenge are broken…can you repost with correct links? Thanks!

  • Dawne

    So how many reps should we beginners do?

  • Alice Dixon

    How do you join?

  • Deni

    I just had back surgery 5 days ago I’m supposed to be doing low impact exercise any ideas and does this count as low impact

  • Myfitnesstime

    Hello, I’m 26 mother of one. 130, height 5’0. Trying to get before April. Is that possible, what methods should I take to reach my goal?

  • Tartiana K. Smith

    Hello I am 38 weighing 250 and I have Lupus. The last time I had a trainer and I had to do squats was unable to walk stair and barely walk for a week. I try to push through but it was very painful. So how do I get through that with my lupus

  • Maria

    This may be too late for this question but this reading does not show the reps for each squat. Does anyone know? Thanks

  • Solo

    How many squats in a rep

  • Poppy

    How many reps of each squat should we be doing? Till breaking point or . . .? This is something I can stick with, but don’t want to burn out doing too few or too many. Been using MFP for about 6 months and have lost 27lbs, but need to kick it up a notch with exercise. At 228 and aiming for 130 🙂

  • tawnya

    I am not able to get to the travelstrong website. How many squats are you supposed to do each day, each week?

  • Robyn Kay

    Thanks for this article. I recently lost over 100 lbs and I’m new to exercising. Trying to do squats but unsure how.

  • angie

    Hi I am interested in taking the challenge. Can I get some more information please?

  • echodb221

    What do you need to do to join the challenge?

  • Carole Jane Stinson

    Hi Cynthia, you seem to be the go to person in this discussion. I currently have a personal fitness program but would love additional support.

  • Steve Scott

    link for the squat challenge is bad

  • MG3

    FYI…just saw this on facebook:

    Travel Strong is currently down due to high traffic. Hoping to have it resolved asap!

  • Dale

    Hi. Just wondering what a comfortable number would be to start with. I am 50 years old and weigh 215. I get beat out just walking up four or five steps and I really want to lose this extra weight

  • Roger and Lynn

    My Sweetheart and I are doing the Sqaut challenge and we are noticing results after
    21 days Got love it

  • 3Southlake .

    I have high blood pressure I weight 225 Ib.Can I do the challenge?

  • CSHyland

    When I was much heavier, my trainer suggested that I start my squats against a wall to help support my back and strengthen my thighs first/ What do you thinK? I might help some of these other people, too.

  • Aura

    Where are the target rep numbers?

  • Ltrebs

    How many squats each day should I do at beginning level?

  • joi

    is it too late to join

  • Fiona Martin

    I’d love to read more but the page isn’t available. Sorry.

  • Laurie

    I can’t seem to ever log onto your link above in order to see what the squat challenge involves. Can you help?

  • willow

    Hi everyone, Im in UK, am a fifty five year old overweight post menopausal woman, sick of feeling tired, fat and bloated and struggling with my weight since hitting 50, I am up for the squat challenge but my knees really hurt, I am 5′ 4″ and approx. 180lb, want to get to 150lb…………any suggestions for the knackered knees???

  • Doris Russell

    how do I record that on my fitness pal

  • Mon

    I’d like to be apart of the challenge and receive assistance as well if it’s available.

  • Katie Cross

    I am ready to try this, thanks! Is there an upper body challenge that I can also do to balance my fitness needs?

  • Nina Baker

    The link to the squat challenge details appears broken… I am trying to get a sense for how many reps would be a good starting point, and would I be aiming for the same number of reps every day for the entire challenge?

    • HVSH

      Agree with this post- the specifics are missing

  • Arlene

    How many of the squats for beginner each day?

  • cptjer

    How do I join the challenge

  • LishaOreo

    I would like to get more information, too. THANKS IN ADVANCE!!!!!

  • LishaOreo

    Could you share the link, please?

  • cda

    More info please.

  • loeloe

    Would this type of workout aggravate an arthritic knee?

  • Dody

    Somehow I’ve missed how many reps to do each day… I’m just starting…

  • Mandy

    I am confused on how many reps we start with, is it 50 and how long we do them to start (7days), before we move on to a little more challenging one?

  • Barefootgirl27

    I’m interested… How do I join?

  • Jennifer Casalina Costa

    Hi Will, I’m very interested in the challenge. I was a Body Sculpting instructor or 12 years, and Spin instructor for 10. I’m 55, eat very clean, started menopause two years ago and since that have lost control of what my body does. I have been totally unable to lose weight. Very frustrating.

  • Deb

    The links don’t work

  • Ginger Seifert Chiveral

    This is lovely but you don’t say how many to do and the links to the others pages don’t work

  • Jsjewhit

    I have fractured ankle just come out of cast can I do the squat challenge ?

  • Jerry Dyck

    I’m trying to do the challenge but the server for travel strong isn’t responding and I can’t find out the number of reps for each day.

  • Karen Frank Bailey

    How many reps per day?

  • christina hernandez

    Count me in

  • Hey everyone! Will here (creator of the squat challenge). My site has been down for the past few hours because so many of you have been viewing it, but we’re now back online so all the links should be working again 🙂 Thanks to all of you and apologies for any inconvenience!

  • pizzamanpete

    My name is Pete, my knees are shot and I’m gonna try this. I think I can do it and look forward to the challenge.

  • lisa w

    First attempt at a squat… it turned into a squatever…starting off as a squat.. ending in a fall over. Lol but God willing, I did accomplish the first set of twenty. I love these tips! We all need to hear realistic stufflike this. Hope you’re inspired and encouraged.

  • Sonia

    Would you recommend any warm up/cool down before to avoid any soreness ?

  • Naomi

    Hi @Will Owen. What do you suggest after the 28 days are over to maintain my gains?

  • horselady

    guys…gals..I used to be heavy..I haven’t been for a long time. If this squat challenge isn’t for you..make your own. If your starting place is 5, do 5. It is better than nothing. Then do 7, then 10. Eventually you will be able to do 50. I became a runner. I could only run 2 houses when I started. Two house is better than nothing. Pick what you like, do what you can. Do what you can plus one more tomorrow. And so on and so on. You will get where you want to be, and you won’t hurt yourself. You go!!! Going, no matter how…gets you where you want to be!! Go!!

  • gina

    I don’t know how many thrusts to do…..then 20 reps of how many . You say?

  • Guest

    is there a way to get daily reminders?

  • Jen

    I’m going to give this a try. 🙂

  • Charlie

    How do we save this challenge on our app? And does it give u notifications to remind u of how many squats u have to do that day?

  • cece1968

    Am new to FP and been struggling with consistency but I am not giving up yet. I am going to try the challenge, something different then the the old treadmill. Thanks for the blog Will. I am in the 200 plus range so maybe uphill for a bit. One day@ a time!

  • Gerianne

    I am bone on bone with both knees. I NEED to strengthen core and lower back due to fracture in my spine. I want to accept the challenge. Will these squats aggravate my knees and if so what else can I do to concentrate on core, glutes, and lower back? Can I try challenge in the water if I can get there? Would really like to do on land though. Just let me know. Thank you.

  • lisa

    its states 20 reps.. how many reps of 20 are we doing?

    • Naomi

      @Lisa. It’s 1 set of 20 reps. Good luck!

  • Karen Tibbs

    My name is Karen. I’m a 43 yr old mother of a 10 and 5 yr old, with high blood pressure, and a heart attack 5 days after having my youngest. I weigh about 205lbs, the most I have ever weighed, and I have depression. Today was day 1 for me in this beginner squat challenge. I also did 2 mins on an elliptical. Hope I can keep motivated to continue.

    • Naomi

      Such strength. Good luck Karen 🙂

  • Chels

    Im 25 yrs old and weigh 218lbs give or take. Ive been using the elliptical machine for about 25 minutes a day but usually no longer bc my ankle and knee start hurting. Im determined to keep working out and have also been doing at home workouts for about 10 minutes a day. I also drink soy protein shakes,not sure if thats good for me being that Im trying to lose weight. Any more advice is very appreciated!!

  • Donna

    I have some arthritis in right knee and very little cartridge in one knee moderate in the other. Had to get synvisc shots in right knee last year. Suffice to say are doing squats a good idea?

  • Lynn

    Looking forward to this challenge. I am going to work hard to keep up!

  • LeQuita NewandImproved Jones

    I’m going to try this challenge, I need to lose weight and build strength in my knees

  • dimitra

    Hi! I wanted to ask you about the squats. I would like to try the challenge but I have a knee problem and after some reps it hurts. Can I try a different exercise with the same results? Thank you

  • Annie

    This is ridiculous. Anyone in the fitness industry knows recovery is crucial for the growth of a muscle. This program gives no account for that concept. I can see over use injuries galore coming out of this program. YOU DO NOT NEED TO DO 250 SQUATS TO WORK A MUSCLE ! Jesus! I can’t stand fanatical exercise programs.

  • penny

    sure wish you had a brief video on each

    • Naomi

      @Penny- In the extended article that Will linked, there are videos for each type of squat.

  • Merrilyn Tattersall

    A Workout Plan I can stick with you say? Does not look like something that will be simple to remember for me & if I have to keep referring to this e-mail or even print it out & keep referring back to it, believe me I can’t see myself sticking to it!

  • Raquel

    I have bad knees. It is hard for me to do a lot of walking and squats. Is there any other way I can do them without inlaflaming my knees? Or is there is another execercise that does not require so much on the knees?

  • momo

    Cool! I’ll give a try!

  • Shanon

    Just remember that nutrition is 80% of weight loss. You need to eat properly to really see results! I’m on a fantastic health plan if anyone is interested in hearing more. Please email me at

  • Keren

    Hi Will, I suffer with Chondromalacia Patellae complicated with hyperflexion. I would love to try the squat challenge. I take supplements including glucosamine and Chondroitin. Are they suitable for me??

  • Chris

    Ok i need help getting healthy. Im 26 and weigh 260lbs. I have to eat gluten free and people thought that would help but it hasnt helped at all.

    • Joyce

      You need to eat less calories. Gluten is not a source of calories.

  • PHEW

    I didn’t receive the email

  • Marsha

    Hey everyone! We are all looking for weight loss remedies, right?! Thing is there are no remedies it’s all about change and eating the right things! I have joined a program that you are guaranteed to lose 5-10 pounds in 8 days. I was so skeptical but joined and the results are amazing. Look me up on Facebook and shoot me a message Jarod n Marsha Cunningham for more info or shoot me an email! Let me help you help yourself! XLife!

  • Fae

    If you think you’re fat, then you need to run!

  • sharon

    Do squats help with cellulite?

    • Joyce


  • Debra Anderson

    I’d like to join

  • tommie

    I am 27 and weighed in at 236 pounds… I am so happy to report I lost 22.8 pounds this month and am now down to 212.2 pounds!!

  • Viv

    I would love to join in the challenge. Weigh 104.9kg looking to lose weight and tone.

  • DC

    Didn’t read the instructions right. Did 80 squats on day 1 (20 of each variation). Couldn’t walk for 2 days! Think I’ll try starting over next week…

  • Jemma

    How do we add this to ” my fitness pal workout?

  • Alysha

    How long befor this challenge actually makes a difference?

  • Estrada

    I would like more info about the challenge

  • dpfluege

    How can you do this exercise if you have a bad knee?

  • Becky

    Is there any way these things can be put into the database for the recording of daily exercise on MyFitnessPal?

    • Becky

      Whoops, never mind, I found the generic squat listed under the “strength” category. 🙂

  • Elisha

    I see that each type of squat says 20/30 reps, but how many in each rep.

  • Freddie1

    Greetings my name is Fredricka. I will soon be 50.I weigh maybe 170.I cannot seem to stay movivated. I need to lose the fat. I hate the way I look very insecure about the weigh gain.. Please help me get on a plan that really work. Thinking you in advance. Please email me at

  • Johninpa

    I agree that the squat challenge is a great way to gain greater lower extremity strength and overall fitness, but I don’t agree with your progression to squatting as low as you can go. Deep squats put increased stress on the knees, particularly for those folks that are carrying excess weight, or may have early stages of osteoarthritis or some of the various problems of the patella. Better advice might be to limit the depth of your squat, be sure your knees do not go past your toes, and perhaps consider consulting a physical therapist or knowledgeable personal trainer for advice on the technique and depth of squat for that particular individual.

  • tiffyti

    I am going to start this 28 day squat challenge tomorrow. I am no stranger to squats. I work at a rehabilitation and fitness center and my best friend is a personal trainer. I however find it very hard to keep myself motivated. I am 32yrs old and just under 330 lbs.

  • mstukes

    I’m starting this today!

  • Diana

    Just did my firs 20 reps.

  • Leesha

    Will this strengthen muscles around knees or is it too hard for starters? If so, what should begin with?

  • Jeannette

    Hi! I have two herniated discs (L4&L5); lower back, since one year now. Daily, I have been doing light specific exercises and stretches to reinforce lower back muscles and abs for about 6 months now, which have been very effective (no or very little pain experienced). I am currently in a weight loss program soon to reach my ideal weight. I would like to begin this challenge, I am going to try this, probably go at my own pace. Do you have any suggestions? I will mention this to my Physiotherapist/Osteopath next time we meet.

  • Jen

    Is this ok for people over 60 with osteoporosis? Would it be a good choice for bone strengthening?

  • Lola

    Hello, I need help and I would like to join this challenge. I’m 56, diabetic, weight 227 standing at 5’4. Need to lose a good 80 pounds.



  • shabashdelam

    Hi Will Iam not quiet sure what you regard as a rep ie to day is my first day I have so far done 3 lots of 10 squats does that mean i’ve done 3 reps and still have 17 to go, or does it mean i’ve exceeded my reps?

  • anna puddles

    I’m on day 9 and I’ve got lower back pain. What am I doing wrong? I’ve found myself leaning forwards loads is this wrong?

  • Sonya

    I am over 40 and over 180 too and ladies, you can do it but you just have to start off slowly to get acclimated. I challenged myself and I do another version of a squat challenge, wall sit challenge, Plank challenge and now I teamed up with a couple of friends and we are doing the ab&squat challenge. The soreness kicked in and I was ready to quit but I didn’t and in 2 weeks along with a change in eating, i can do more so slow is the way to go and stay determined as motivation sometimes is the hard starter. 🙂

  • Queen La Mor

    I have been doing the squats for a few months now and I recently implemented the Nubian Booty Formula along with my regimen . My results are a lot of more noticeable now. I definitely seen results with the squats alone but the combination of the two really has my booty looking a lot more plump and round ! Cheers to a bigger booty ! Keep pushing because you WILL see results.

  • Carleen Ward

    Hey guys I was told to try benevita my partner is a rep for them, but has anyone else tried it and how was it?

  • toughest1

    I like the squat challenge. I’ve taken a hiatus from working out for the last 3 months and can literally feel my joints getting stiff. This challenge is great to start up my exercise program.

  • I’ve been seeing a lot of people doing these challenges lately. A lot of times they do a group challenge at the Crossfit gym I go to. Keep up the good work everyone!

  • Mrs krink

    How many is in a rep?

  • Traci

    Good morning, I’m challenging myself to go all the way! This morning was my first day of 20 Counterbalance box squats. Felt great! Is it really thus simple? Just 1 set 20? I’m sure this gets harder, however is it just 1 set of (#)

  • Traci

    Hello Lori could you send me the Perfect 10diet

  • Ruby Tuesday

    Hello 2 1/2 years ago I had my hip replaced and last summer the other one. I am on day 15 and really enjoy following this challenge, its doable , Yeah back to 20 reps, Was so pumped when I pulled off my first set of 50 !!!!

  • DetroitSinkhole

    I am totally up for this. I am 5’8″, 160 pounds, gained 30 pounds(weighed 190) after quitting smoking, have lost the 30 pounds, but would like to be around 145 but how I feel is more important than the number. Have been working out 5 days a week doing full body strength training and cardio. I lost the 30 pounds by cutting out all sugar and going low carb. I feel so much better but the weight loss has stalled a little bit.

  • newbie

    Can I do the daily squats broken up or must they be done all at once?

  • Lynn Cooke

    I started the challenge 2 weeks ago and my legs are feeling stronger and I get better every day, such a great routine, thanks

  • Tara Fussell

    This is definitely an awesome variation I have added weights finally to my squats and this is goin to help me not get bored. I hit a plateau and was stuck at 240 coming down from with my SkinnTea Detox I finally broke into 229 wohooo starting my squats 2morrow. Thanx 4 this 🙂

  • Tanya

    Can u send me the diet please?

  • jessicav

    hi I am really over weight and don’t know where to start im 38yrs old 5′ n 270lbs

  • Carolyn J Fisher-Thomas

    Is there a way to get visuals on the squat variations?

  • Denise

    Is a rep a squat?

    • gogogoelizabeth


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  • jisa

    Hi Cynthia I will love to join the challenges. I really need some motivation and this will be great this is my email

  • Lynda Robles

    Is there a way to join this 28 day squat challenge on MyFitnessPal or MapMyFitness? It would be great to be able to join in and just click each day to enter to tracker.

  • Belle Jean Kaminski

    Can this be linked with my fitness pal or do I have to manually record it.?

  • christina

    I would love to do it please send me more exercise info CJEFFERSON0885@GMAIL,COM

  • reese

    do these have to be done in one sitting? or can I do 10 morning and 10 in the evening?

  • Steph

    Finally, a squat challenge workout that makes sense! I will start this for sure!!

  • Julie

    Omg! My thighs on the outside are feeling the squats. I am only on day 3. Thanks for the rest day!

  • Lee Ann

    Am hearing lots of excuses for not getting started. I have a slipped dic’s in lower back, fyber mielgia (sp), central aphma and I am going for it, SLOWLY. I am 5’4″ and weigh 150 lbs, which may not seem like lot’s of extra weight to some, but is to me.

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    Barb Frost

  • Marianne Green

    do squats in the water count

  • Usedtolikethisblog

    Seriously though. There’s a ton of comments and questions but the person featured as the author nor anyone representing my fitness pal is acknowledging any of it. What a joke.

  • gogogoelizabeth

    Whats the calorie loss for each of the days?
    Thanks, Elizabeth

  • karinagw

    I think I’ve finally figured out what my problem with squats are. Whenever I try to start doing them as described, I feel like I am majorly struggling. But, today I analyzed the directions and realized that typical squat directions are not written for taller people with long legs and short torsos. When you have those proportions, unless you are starting with a high bar stool, you are always going to be squatting deeper than the instructions pre-suppose. Now, with that in mind, I will adapt my squats to what the intention of the exercises is. Hurray for epiphanies.

  • Bloodynora

    I’m on day 2 of the challenge should my heart be beating a fast as it after the squats?

  • hacketttrails2000

    How many numbers of squats shoud be be doing in a “rep ? 5 reps 20 times or just 20 squats?

  • Danette

    Hi Will. I’m 41. And lost too much weight. So…. What about peeps like me who want to gain a little weight. And tone.

  • Kim Howell

    How many squats are in one rep?

  • Tammylou

    where can you find this skinny fiber?

  • Mikaela

    What is the next best similar exercise for us who have bad knees?

  • Amanda

    How many squats are in a rep?

  • LW

    Starting today.

  • TeamHolly

    I see so many people who ‘bottom out’ when doing squats. Please elaborate on this.

  • Ariane Mitchell

    I’m not sure beginner’s will know what “make sure your knees are tracking over your toes” means! It means As you descend, keep the front part of your knee approximately in a vertical line with or slightly behind your toes and do not let your knees go forward of your toes.

  • Sarah

    Hello, I had a disc replaced in my neck six months ago and I am having trouble finding exercises to help me get back into shape without causing undo stress on my neck. Would this Challenge be okay for me? I am starting to get back to walking , I;m up to 48 minutes a day so far and tracking my food. I have lost 25 lbs due to digestive issues. Those salads I thought were so great were not for me. I found out that my body does not digest plant food easily and causes me a lot of discomfort. So I have had to do a whole food change. Any body have any suggestions would be greatly appreciated. PS My hubby won tickets to a Van Halen concert this August 31st. and I am trying to lose at least 25lbs by then.

  • Valarie Brandow

    Day 9 complete

  • ruth1911

    I would love to try this how do I join in

  • Serina Mcqueen

    Lori can you please send me your perfect 10 diet, I weight 214 pounds being 48yrs old will be 49 4/21 thanks.

  • Shelley Cavitt Armstrong

    I bruised my right rib a few weeks ago and am still trying to heal! It isn’t hurting as bad now but still starts to ache if I do to much! I would like to start excersising again!
    When or what should/can I do until I am competely healed?

  • Anne

    So do we only do the squats challenge or do we continue our regular training at the same time?

  • monica sebring

    I have been overweight for a very long time know going on 7 years and i’m ready to get back to a healthier me. one that i can be there for my kids. i’m now weighing in at 225 lbs i want to be able to in one year from now be able to feel conferrable in my own skin.

  • Samantha

    60 minutes of walking 3x per week is better. For beginners, aim for a 4.0 pace (4 miles in 1 hour). From there, start upping your pace by jogging and remember to keep your oxygen intake to a level of “conversation pace”. You want to reach that 40 min where you are getting your total energy source from fat. That’s it. The magic of 1 hour. Enjoy:)

    • Cherry Rose

      Thank Sam will try I have a hard time breathing the right way seems like I get tried quick

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  • Jamie

    I have great challenge groups and healthy eating and portion control and exercise that works and its more of a lifestyle change — email me at for more info and i would be glad to help anyone who is looking to lose a few lbs tone or lose alot of weight!!

  • Kristen

    I’m willing to try this challenge and hope to lose some weight….how much weight will an average person lose after finishing this challenge?

  • Tea Tennant Buchanan

    how do I officially get signed up for the challenge?

  • Ladylain

    Please share the type of squats for one who has had hip replacement revision surgery and cervical disc and spine surgery about one year ago.
    I had to do squats for therapy, however they were done with me placing both of my hands lightly on the kitchen countertop. I started with 10 and gradually worked my way to 30 squats, and they were done twice a day.

  • Susan

    I’m ready to drop a lot of weight. I want to play the Healthy Challenge Games. What do I do??

  • Shelly

    Do what you can, with any workout don’t over do it.. With eating Change how you eat, eat healthier and you will see an over all improvement.

  • Linda

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  • etherial

    Wait, did I read “knees tracking over toes?” I’ve always been told NOT to let my knees move past my toes, but you’re saying the opposite. Please clarify for me. Thanks.

  • Debra Whitt Drung

    Would this cover complete lower body toning & all I need so I can add upper body and I’m good?

  • Deneen McKStitt

    Let’s get it!! Always up for a challenge to help build the glutes and legs. I usually just do basic squats, but this is different!

  • Ely

    Hi. I was just reading your challenge and want to try it. Do you have pictures or a you tube video that shows the different positions? Thanks. 🙂

  • KeeKee

    Can you explain to me the meaning of the “Reps”? What is that? How many is that?

  • Poussy Khaled

    I already started this challenge (day 2) but it would help to know if anyone finished this challenge and did it show good results ?

  • Mary Sonier

    Thank you so much for sharing this challenge! I’m just over halfway through and am seeing quite a change. I’ve known that I needed to strengthen my core (to start) and this is really helping. I make my husband laugh because I told him that, no matter how many reps I’m doing on a given day, it’s just the last three that I have to struggle through! Not that I can’t do them, but I REALLY have to watch my form on those, as I’m straining by then. Thank you especially for the reminder about keeping knees tracking over toes – I start to lose that when I reaching for those last few, and have to be especially careful.

  • Nikki Douglas

    Lori can you send me the perfect 10 diet

  • Nikki Douglas

    Hello Susan, can you fill me in on what you did to lose the pounds.

  • tracey bailey

    Ok I started today and did 20 squats the counter balance box squat I am 53 years old and I have Multiple sclerosis .I am over weight and need to lose weight before my son’s wedding in March of next year. I have
    Started drinking water every day and using my fitness pal . So here I go to a better me . Thanks for this exercise.

  • nancy gerba

    Where do u get the skinny fiber pills? Online or at a nutrition store?

    • Tiana Jones

      Hi Nancy, My apologies for just getting back to you. Nancy you could also find me on Facebook

    • Hi nancy. I hope all is well with u. I wanted to know if you are interested in the skinny fiber pills? If so please email me at or find me on facebook Tiana Jones
      I look forward to hearing from you

  • Hattie Foster

    i have never been this big ihave had a heart attack in 20011 and i also have high blood pressure i weigh 210 lbs i started walking now for 2 weeks but i slipt 2 days what do i do now, im trying so hard to get my body in shape

  • Rose

    How are you doing? I love the squats challenge.

  • Nubia Lvz Cesar Cruz

    I’m in day 20 really enjoying this squats

  • Glenda

    You know I really would like good tips on weight loss and different exercises but all I really see on these comments is everyone trying to sell their products. Not what I’m looking for. I would just like to see good info.

  • Mary Rowland

    What do you mean by “spammy?” To me that suggests something really negative, like someone is trying to get your money in an unfair way. I don’t see anything negative or shady about this suggestion. What have I missed?i

  • Belkis Martinez

    Well, l started the 28 day “squat challenge.” my problem is consistency, after 2 weeks I get bored, especially if i don’t see any pounds or ounces lost. Suggestions?

  • Joleen Toran

    I have RA and so my joints hurt and my knees, would this be a challenge that I could do without damaging my joints more? Or is there a way to modify the exercise so that I don’t damage myself?

  • Aja Bailey

    Im starting today!!!

  • CT Gracie

    I am 65, 5’6″ and 130#, and run about 10-15 trail miles a week at about 12 min miles. But I have low back pain and stiffness in the mornings until i get moving. I do about 20 squats a day and also back extension exercises. Any suggestions of other exercises that will help strengthen and stretch to relieve the stiffness?

  • Vi Carious

    This looks great, the other challenges seem so unrealistic, no rest days and starting at 50! Do you have an app to track this? Thanks

  • Jesse Hanley

    Hello, Awesome squat workout challenge, this can really work up our legs, thighs, butt, core and other muscle groups, and the best things about this is it’s doable especially for beginners and takes little amount of time. Great addition to our daily workout routines. Thanks.

  • Maria Raeli

    Hello Tiana, where can I find skinny fiber and what does it look like? Do you add it to food like a grain or powder form?

  • Colleen Rehak

    Doing my 20 reps so glad to get started. Lost 30 lbs on nutrisystem and put 10 back on. need to move.

  • Esmeralda

    Love doing work out need help on it name is Esmeralda Alexander how work

  • Teresa

    Hi, my name is Tersa I am 56 and I am a night nurse and I am 235 lbs I had both knees replacement 2yeats ago. I have high BP and I am a diabetic can I do these challenge?

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  • ECPD188

    What is the healthiest way to loss weight when you are have nag bad
    Trouble like 2 buldged disc resting on the sciatic nervous? I need help to loss as much weight as possible as soon as l can that will also help my back some.

  • Roche

    I have inflammatory knees. Should I still do this exercise or my knees worsen?

  • donna

    Did my 1st set of reps!!!

  • Christina Hebblewhite

    Is Will Owen not helping businesswomen stay healthy on the road, or is he unaware that women actually work too? Either way, as a woman who has worked my whole life and traveled for work for many years, I am shocked and dismayed at the sexist naïveté of Will’s professional summary.

  • hardwkb

    I’m giving this a try I work nite an sit 6 hours so on my lunch an in morning when I get off il keep posted

  • Renitta

    I began a workout regimen in June of last year. This includes cardio, strength, and yoga. Working on troubled areas the thighs, glutes, and abdomen I was thinking with strength training, it is supposed to help tone these specific areas. But I’m still having trouble with all three. I do however incorporate squats because they do help when weight is added. I just have not seen any progress and am beginning to get discouraged. I mean I’ve lost a significant amount of weight but trying to tone it is very challenging.

  • Will

    Are these for seniors? Or can u suggest others?

  • Sheila

    I would like to know how many squats are required for each rep?

  • V

    I have the issue that my heals come up when I squat down. I have had that issue my whole life. What should I do to maintain proper form?

  • Lawrence

    How do I join the challenge? I don’ see any thing to “click” on to add it to MyFitnessPal and how I track it.

  • Linda

    What does it look like when you track your knees with your toes? Could you post a video with a description?

  • Sue

    I would love to do the squat challenge but have very bad knees can I do this challenge in the water? I do water work out 3 x s a week would love to know if this will work in water??

  • disqus_XK9gIx2U7h

    hello,My balance is not great so I do my squats with a ball behind my back against a wall.I squat until my quads are parallel to the floor and hold it for 30 seconds.I do this ten times.Is this a good way to do squats?.I am 69 yrs. old.

  • Dawnyel

    I started the challenge today am excited to complete it. I have been very busy with work and it is a sit down job. I go to work and come home and work some more. I have to start making time to take care of my health and exercise more.

  • Voreece

    Hello I am trying to bulid my body right for the summer I am interested in squats and whatever else I can do to bulid my body to stay healthy

  • Michael

    Hi I’m going to start the Squat Challenge tomorrow and it’s not clear to me where I sign up or how to report my progress

  • Nina

    Does this really work Ben?

  • Laurie Anderson

    I am starting this with my routine tomorrow. I am having super success with the Boresha 7to7 life style change. The program is super easy, a step by step program. I personally have lost 20 inches across my body and 19 pounds 1 year. No weight gain on vacations either and that s super important to me.

  • Paula K Gatewood-Lee

    Satarted the challenge today. We will see how it goes with my fibrmyalgia, arthritis and herniated discs…

  • Sarah Evans

    Where to buy the skinny fiber

  • Xraytech

    I am 71 bad back and knees and severely overweight. Will starting the squats while holding on help

  • J Guarino

    I am a firm believer that the way one eats (one’s diet) and exercise are the ways to lose and maintain weight. Use proper portions. What we think is the portion size is usually too large. Weight watchers is probably the best diet because you choose from “real” food that is found in the grocery store. I am back being more careful with my food choices and using the treadmill about 3x a week for minimum of 1 hour (find a movie or book you enjoy reading online) and doing barre exercises once a week (that once a week can make a change in your body shape). I have also started qi gong, which is stretching/meditative kind of exer., very peaceful and relaxing.

  • envera

    how many squats do you do in these reps? if it’s for an example day 1, 20 reps, how manys squats do I do? It doesnt say

  • Bobby

    Fitness challenges are so effective. Nothing better than committing to a goal and achieving it, plus having the added benefit of looking better too!

  • M

    Hello! One issue I have with deep bodyweight squats is my heels coming up off the floor, instead of pushing through them. Do you have any suggestions for including flexibility or helping with that?

  • Rocky

    Is there way for me to see the squats done properly. Have a hard time visualizing. Currently I am doing 90 squats a day. But again am not sure if doing them correctly.

  • Bebe

    Im prego can i do the challenge?

  • jrj143

    Go to a GSA meeting,After fifty years of dieting a neighbor took me to a meeting,at first it was weird.After losing 100 plus pounds [for the fifth time]and keeping it off for 10 plus years, I am no longer a failure at the weight game.

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  • Craig Brown

    I am a 65 year old male. between January and Aug I have dropped 40 lbs with a combination of diet and exercise. I started this challenge in January and had good results for a few months. I also began to add other exercises to my routine. About 4 months into this I developed problems with my IT band and weakness in my thigh muscles. I cut back to 10 reps 4 or 5 days a week and then finally dropped the squats and lunges from my routine.

    My legs & knees still bother me some, but the pain remains. I have moved to adding a number of thigh / hips stretching exercises but the pain still remains. Any ideas?

  • Karen

    I have a huge problem with my back, all my lumbar are shot out as are all my cervical. The reason I say this is that after obtaining a spiral femur fracture two years ago then having the operating doctor dislocate my patella for the surgical procedure to put the rod in and not putting it back, I then got Osteomylitis. Why do I tell you all this? Because all of that put me in a wheelchair for 16 months before I could find a doctor to correct the mistake the first one made and get rid of the infection I got from the hospital.

    Then I was in a chair for an additional six months during healing then getting into PT to get the use of that leg back. During that time I gained 50 Lbs. I had been staying steady at 160 up until this happened, which sure wasn’t good but then my weight started shooting up. I recently found out I have Hypothyroidism which is also contributing to the weight gain.

    Now that I am on meds for the Hypothyroidism, and back on my feet I am trying to lose weight but when I do squats or any exercises (and I can’t walk far yet) my lower back and hips hurt to the point of being unbearable. At my highest this time I got up to 210 then have stayed steady at 207. My son got me started on MyFitnessPal and in three weeks I’ve lost 8 Lbs. this is with no exercise and very limited mobility, and I’ve lost almost 10 inches (still not sure how to see my progress as to how many inches I’ve lost and I didn’t write them down) I’ve done this with being on the 40 20 40 as well as I can, but I feel like I need to strengthen my core, lower back majorly, and my hips. Do you have any suggestions that can help a beginner build these areas up or any modifications to this squat challenge that could help. I’m afraid I may injure myself more and then I also have to take into other issues which cause chronic pain. I could use whatever suggestions you could offer. Maybe I should mention that I’m almost 49 years old.

  • ibari

    I have a question.. everytime i do squats i dont feel pain in my butt but just in the front of my legs.. which i think are already strong.. I wnat to feel the pain in my butt and on the back of my legs.. which are the weak and flabby parts of my body.. how can i achieve this.. please i need help i have been trying for years literaly for years and i have never achieved to get that pain in my butt

  • nikki day

    how many reps do you recommend per day for a beginner?

  • ?cookie

    That pill skinny fiber does not work my coworker was selling them fake pills advertisement for the company I tried them and everyone out there needless to say no one ordered any more or lost weight people don’t even talk about them skinny fiber pills you must still have a lot you didn’t sell

  • Namjoon’s Dimples

    How many reps do I do for each excercise

  • Diana Speicher

    I would love to do this challenge … I know its an old post but ive been working to find something i can stick to challenge wise…

  • Theresa Henderson

    it would be more beneficial to show the actual poses instead of just describe them

  • Theresa Henderson

    no supplements, you need to learn how to eat healthy. not take a magic pill or supplement

  • Suzii

    Do I need to stop during periods time?or it is safe to squad during periods? Plz help..I m so interesting…

  • Love this plan. I do 40 air squats every morning and evening while I brush my teeth. I use an electric toothbrush with a quadrant timer. My best record is 77.

  • Mark 01

    i did 1000 squats in one set once without having trained for it and made tremendous muscle gains i was just bored but i couldn’t even do 5% of that for upper body exercises at that time i was just average.