Cartoon of older man squatting

The 100 Squat Challenge: What Happens When You Drop It Low Every Day for a Year?

Ever wondered what would happen if you took on the challenge of doing 100 bodyweight squats every day for an entire year? Well, wonder no more. Today, we’re diving deep into the world of squats and exploring the highs, the lows, and the deeper lows.

The Squat

First off, let’s get one thing straight: squats aren’t just for the young gym rats or those TikTok teens. Nope, squats are for everyone, especially us middle-aged men who might have let our fitness slide a tad over the years. And here’s why:

  1. Muscular Endurance and Strength: Say goodbye to those jelly legs after a flight of stairs. Regular squatting can tone and strengthen those quads, hamstrings, glutes, and calves. You might not end up with legs like a bodybuilder, but you’ll definitely feel the power in every step.
  2.  Cardio Boost: Think squats are just for strength? Think again! Pumping out a set of squats can get that heart rate up, improving your cardiovascular endurance. Who knew you could get a cardio workout without running a mile?
  3.  Joint Health: Remember those creaky knees? Properly executed squats can be the WD-40 your joints have been crying out for. They help in stabilizing the knees by strengthening the muscles around them.
  4.  Flexibility: No, you won’t suddenly become a yoga master, but you’ll likely notice improved flexibility in your ankles, knees, and hips.
  5.  Caloric Burn: Every squat is a step closer to shedding those extra pounds. Combined with a balanced diet, this daily routine can be a game-changer.

How to Squat Like a Pro

The bodyweight squat is a foundational movement that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. Proper form is essential to maximize the exercise’s benefits and prevent injury.

Here’s a step-by-step guide to ensure you’re performing a bodyweight squat with proper form:

Bodyweight Squat Instructions: 

Starting Position:

  • Stand with your feet shoulder-width apart or slightly wider.
  •  Keep your toes pointed slightly outward.
  •  Stand tall with your chest up, shoulders relaxed, and eyes looking straight ahead.
  •  Place your arms straight out in front of you, parallel to the ground, or you can hold them crossed over your chest.

Initiate the Movement:

  • Begin the movement by pushing your hips back, as if you’re about to sit in a chair.
  •  As you push your hips back, start bending your knees.


  • Keep your chest up and your back straight. Avoid rounding your back.
  •  As you lower down, ensure your knees are tracking in line with your toes. Avoid letting them cave inward.
  •  Keep your weight distributed evenly across your feet, but focus on pressing through your heels.
  •  Descend until your thighs are parallel to the ground or as deep as your mobility allows. Ideally, you want to achieve a deep squat where your hips go below your knees, but only if you can maintain good form.

Bottom Position:

  • At the bottom of the squat, your chest should still be lifted, and your spine should be neutral.
  •  Your knees should be in line with your toes and not caving inward.
  •  Your hips should be back and down, with your thighs either parallel to the ground or lower.


  • Push through your heels to stand back up.
  •  Extend your hips and knees simultaneously to return to the starting position.
  •  Ensure your knees aren’t wobbling or caving in as you rise.


  • Stand up tall, returning to your starting position with your chest up and shoulders relaxed.
  • Reset and prepare for the next repetition.


  • Keep your core engaged throughout the movement. This will help stabilize your spine.
  •  If you’re having trouble with balance, try squatting with your arms extended out in front of you.
  •  Avoid letting your knees go past your toes. It might indicate that you’re not pushing your hips back enough if they do.
  •  If your heels lift off the ground, it might be a sign of tight calf muscles or limited ankle mobility. Consider working on flexibility in these areas.
  •  As with any exercise, it’s essential to warm up before starting and to progress at a pace that’s right for you.

Remember, maintaining proper form throughout the movement is the key to a successful bodyweight squat. It’s always better to perform fewer reps with good form than many reps with poor form.

The Middle-Aged Man’s Guide to 100 Squats a Day

Now, I know what you’re thinking: “100 squats? At once? Are you out of your mind?”

The key is breaking it down. Consider doing 4 sets of 25 squats or 5 sets of 20 throughout the day. Maybe knock out a set after your morning coffee, another during lunch, one after work, and one before bed. Before you know it, you’ve hit the magic number!

But Wait, There’s More!

While there are numerous benefits, there are also some things to watch out for:

  • Overuse Injuries: Repetition can lead to overuse. Listen to your body. If it’s screaming (and not just the usual middle-aged grumbles), take a break.
  • Plateauing: After a while, your body might get too used to the routine. To keep things spicy, consider adding weights or trying different squat variations.
  • Mental Game: Committing to something daily requires mental toughness. But think of it this way: if you can conquer 100 squats a day, what CAN’T you do?

Incorporate Other Moves

While squats are fantastic, don’t forget about the rest of your body. Mix in some push-ups, lunges, or even some light jogging. Balance is the name of the game.

Final Thoughts

The 100 squat challenge isn’t just about building stronger legs; it’s about setting a goal and crushing it. It’s about proving to ourselves that even in middle age, we’ve still got it. So, are you up for the challenge?

Remember, as with any new exercise routine, it’s always a good idea to consult a physician and fitness professional or physical therapist, especially if you have any concerns.

Now, get out there and squat like nobody’s watching!


Take care, even down there.

Share this Post

Buy Now