The Legs challenge, 100 squats per week for a month

Can a beginner really attempt the 100 squat challenge? Absolutely, but with some moderation…

Most people have a love-hate relationship with squats. We know they are a necessary evil, helping to strengthen the legs, hips and core muscles, but… yes we all know they are not easy to perform, right? And, if done correctly, they will firm up your butt in no time – which is the whole point of these exercises.

The 100 squat challenge is a bit sadomasochistic: 100 squats a day? You’ll probably end up collapsing on the floor after the second day. We try despite the difficulty of this challenge!

It is not recommended to do 100 squats from the first day because these movements put enormous pressure on your knee joints and your muscles. Even if they are spread throughout the day, the number of squats will end up overtraining you, not to mention the fact that the risk of injury is high.

Strength training: the main variations of squats for the glutes, quads, hips and endurance.
It is recommended that you adapt this challenge so that you do 100 squats per week as this will allow your body to rest, recover and strengthen its muscles. Do approximately 33 squats three times a week.

You will see a significant improvement at the end of the month.

The 100 squat challenge for beginners

Try three times a week (with at least one day of rest between each session)

Three sets of 11 (or 12) squats per week doing different variations of squats to keep it interesting, to target different muscle groups and to keep you motivated.

Don’t do three days of squats in a row, but rather Monday, Wednesday and Friday. By the end of the first month you will have stronger legs.

The routine is as follows:

11 x goblet squats
10 seconds of plank
11 x sumo squats
10 second plank
12 x heel squats
10 second plank

For those who need a little more information on each of these types of squats…

Basic Squats

The principle of the basic squat is to go from a standing position to a seated position, essentially, and avoid letting your knees go past your toes when you bend down. You need to focus on the hip joint and sitting in the squat position, rather than leaning forward into the knees.

Goblet squats

The goblet squat involves holding a free weight, like a kettlebell, in front of your chest.

Tiptoe squats

The tip squat is a bodyweight fitness exercise. It is a variation of the air squat that allows you to work your glutes and legs. Carried out at high intensity, this exercise is very demanding for the cardiovascular system.

Sumo squats

This variation of the old classic consists of spreading the legs and turning the feet slightly outwards to give a “sumo” position to the exercise.

The plank

We all know the difficulties of the plank: lie on your stomach, keep your body parallel to the floor, then lift your body weight so that it rests on your forearms and feet. The trick is to work your abdominal muscles (bringing your belly button in toward your spine) and keep your back straight.

When done correctly, a good set of squats not only strengthens your lower body muscles, but also your core. And, for people much more energetic than me, they can also help minimize injuries in other sports. Why? Because this move strengthens the tendons, bones and ligaments that surround your leg muscles and can help take the strain off your knees and ankles.