Mastering the 100 Squats Challenge: A Comprehensive Guide

Not long ago, we presented a challenge of 50 consecutive squats. Today, we bring you a squat plan to help you overcome an even tougher challenge: completing 100 squats in a row.

Strategies for Dominating the 100 Squats Challenge Without Rest

Squats are a versatile and accessible exercise for all fitness levels. With this daily 100 squats challenge plan, you'll build muscle, endurance, and resilience effectively.

For beginners, it might seem challenging, especially if you're unfamiliar with proper squatting techniques. If you're new to squats, check out this beginner's guide on how to squat. Additionally, I've prepared an 8-week squat plan to help you develop explosive chest muscles without the need for a gym.

Now, let's get back to today's workout focus: following the squat plan to conquer the daily challenge of 100 squats!

Firstly, determine your fitness level by performing one set of squats in the correct form without using additional weights. Compare your performance with the chart below.

Group	< 40 years	40-55 years	> 50 years
1	0-5	6-12	6-10
2	6-14	6-12	6-10
3	15-29	13-24	11-19
5	50-99	45-74	3-64
6	100-150	74-124	65-99
7	>150	>125	>100

There are 3 challenges for 100 squats suitable for different groups of people mentioned above. After completing the first test, you should know which group you belong to.

You'll train 3 days a week, with a day off between each session to allow your muscles to rest.

The table below will guide you through the 6-week training program to overcome the challenge. The first column is for those who can do 0-5 squats, the second is for 6-10 squats, and the last is for 11-20 squats.

In the first column, for those who can do 0-5 squats, the second is for 6-10 squats, and the last is for 11-20 squats.

If you rank higher on this list, you might consider trying advanced squat variations with more challenging techniques.

After the 2nd and 4th weeks, redo the initial challenge (and try counting how many squats you can do correctly in one set).

To intensify your workout, you can use 1 spoon of Pre Workout before exercising to enhance strength and endurance.

First Week

This week might be challenging for those new to squatting, but with some effort, you can easily overcome it. Don't worry!

Now that you know your group, take a look at the table below.

If you can only manage 5 squats and are under 40, focus on column one. For 5-10 squats, go for column two, and the rest, column three.

Day 1: You can rest for 45 seconds between sets (or longer if needed).

Set	Group 1	Group 2	Group 3
1	2	8	10
2	3	6	6
3	3	5	8
4	2	4	8
5	Max Effort (at least 3 reps)	Max Effort (at least 5 reps)	Max Effort (at least 9 reps)

Day 2: Rest for 60 seconds or more between sets

Set	Group 1	Group 2	Group 3
1	3	6	8
2	3	6	8
3	3	6	8
4	3	6	4
5	Max Effort (at least 5 reps)	Max Effort (at least 7 reps)	Max Effort (at least 12 reps)

Day 3: Rest for 90 seconds between sets

Set	Group 1	Group 2	Group 3
1	4	6	8
2	5	8	8
3	6	8	8
4	6	8	10
5	Max Effort (at least 7 reps)	Max Effort (at least 10 reps)	Max Effort (at least 12 reps)

Don't forget to share your achievements on our Fanpage, we're waiting for you!

Week 2

Entering the second week of this 100 squats challenge, you must have felt an improvement. This week, push your limits higher than the previous one.

Day 1: Rest for 45 seconds between sets or more if needed

Set	Group 1	Group 2	Group 3
1	4	6	10
2	4	8	10
3	6	8	10
4	6	10	10
5	Max Effort (at least 7 reps)	Max Effort (at least 15 reps)	Max Effort (at least 12 reps)

Day 2: Rest for 60 seconds between sets

Set	Group 1	Group 2	Group 3
1	4	8	12
2	4	10	12
3	5	12	15
4	6	14	18
5	Max Effort (at least 8 reps)	Max Effort (at least 18 reps)	Max Effort (at least 24 reps)

Day 3: Rest for 90 seconds between sets

Set	Group 1	Group 2	Group 3
1	5	10	14
2	5	10	16
3	5	14	18
4	7	15	20
5	Max Effort (at least 10 reps)	Max Effort (at least 22 reps)	Max Effort (at least 26 reps)

How do you find this squat challenge, will you give up or continue? I hope you keep going!

Week 3

This week marks the real beginning of our challenge. After two weeks of serious training, you must already feel healthier, right?

Day 1: Rest for 45 seconds between sets

Set	Group 1	Group 2	Group 3
1	10	12	14
2	12	14	16
3	14	16	18
4	10	18	25
5	Max Effort (at least 12 reps)	Max Effort (at least 25 reps)	Max Effort (at least 30 reps)

Day 2: Rest for 60 seconds between sets

Set	Group 1	Group 2	Group 3
1	10	14	15
2	12	14	15
3	12	16	17
4	12	20	25
5	Max Effort (at least 14 reps)	Max Effort (at least 25 reps)	Max Effort (at least 32 reps)

Day 3: Rest for 90 seconds between sets

Set	Group 1	Group 2	Group 3
1	12	16	20
2	13	16	20
3	14	18	20
4	15	22	26
5	Max Effort (at least 18 reps)	Max Effort (at least 28 reps)	Max Effort (at least 34 reps)

Week 4

This week poses the most significant challenge for you, and many might consider giving up, but don't let that happen. You've been diligently working out for three weeks, so don't quit just because it's a bit tougher.

Day 1: Rest for 45 seconds

Set	Group 1	Group 2	Group 3
1	14	20	22
2	16	22	25
3	12	18	28
4	18	26	32
5	Max Effort (at least 20 reps)	Max Effort (at least 30 reps)	Max Effort (at least 36 reps)

Day 2: Rest for 60 seconds

This is the most challenging week for you, and some may consider quitting, but remember, you've completed four weeks of intense training. Don't give up just because it's getting tougher.

Day 3: Rest for 90 seconds

Set	Group 1	Group 2	Group 3
1	18	25	30
2	20	30	35
3	15	25	28
4	20	32	35
5	Max Effort (at least 25 reps)	Max Effort (at least 35 reps)	Max Effort (at least 40 reps)

Week 5

Congratulations on reaching this week! You're almost there, close to completing this squat challenge. Just a little more to go. Keep pushing yourself!

Day 1: Rest for 45 seconds

Set	Group 1	Group 2	Group 3
1	19	28	28
2	19	30	30
3	19	25	30
4	22	27	35
5	Max Effort (at least 28 reps)	Max Effort (at least 38 reps)	Max Effort (at least 43 reps)

Day 2: Rest for 60 seconds

Week 6 is here, the most challenging week yet! Many may consider giving up now, but don't let that happen. You've dedicated three weeks to intense workouts; don't quit over a little difficulty.

Day 3: Rest for 45 seconds between sets

Set	Group 1	Group 2	Group 3
1	15	18	18
2	15	18	18
3	17	20	22
4	17	22	22
5	15	18	25
6	15	20	25
7	12	25	27
8	Max Effort (at least 35 reps)	Max Effort (at least 43 reps)	Max Effort (at least 48 reps)

Week 6

Welcome to the final week of the 100 Squats Challenge! Are you ready to step onto the podium of triumph?

Day 1: Rest for 45 seconds

Set	Group 1	Group 2	Group 3
1	25	42	45
2	28	45	55
3	22	25	35
4	17	27	30
5	Max Effort (at least 40 reps)	Max Effort (at least 45 reps)	Max Effort (at least 50 reps)

Day 2: Rest for 45 seconds between sets

Embark on the challenge of the final week, where success is within your grasp! You've come so far; only a bit more to go. Keep pushing!

Day 3: Rest for 45 seconds between sets

Set	Group 1	Group 2	Group 3
1	10	25	26
2	12	27	28
3	18	35	35
4	18	35	35
5	14	30	25
6	14	30	25
7	18	25	30
8	18	25	30
9	Max Effort (at least 65 reps)	Max Effort (at least 65 reps)	Max Effort (at least 70 reps)

According to this squat plan, not everyone can meet the requirements every week. If you fall short, repeat the week. No need to rush.

Cutting corners won't get you the desired results!

Repeat the weeks to achieve your ultimate goal of completing 100 squats in one go.

If doing 100 squats seems challenging in the proper form, revisit weeks 5-6. You can retry the 100-squat challenge in the next round, but most importantly, don't get discouraged.

The key to success in this challenge is determination and discipline. Make it a habit and progress consistently. It might be a bit challenging for busy individuals, but try to manage your schedule for the workout.

Conclusion

When taking on any challenge, persevere until the end. If you fall short in any aspect, simply go back and give it another go; you will overcome it.

Additionally, always remember to stay hydrated, supplement with protein, and essential vitamins to enhance muscle growth and strength.

Hope everyone can complete this squat challenge wholeheartedly, and no one gives up halfway. Keep going, show that you're a determined gym-goer who never surrenders.

Posted by: Phuong My

Keywords: Squat guide to conquer the 100 squats challenge without resting