Conquer Gravity: The 100-Squat Workout for Ageless Strength
Stay strong and agile at any age with this powerful squat challenge.
The Problem
You might be fit but still feel weak. Or you might be strong, but lack endurance….
What’s the solution?..quite simple really, try doing 100 SQUATS!
Training is often overcomplicated, you go to the gym and there are countless machines, and different training programmes.
But being able to master a simple bodyweight movement can you set you miles ahead of where you are now…
The 100-Squat Challenge 💪
What is it?
100 continuous squats.
Start with bodyweight squats.
Gradually add weight until you can squat with +100% of your bodyweight.
For example, if you weigh 80kg, you eventually want to be able to do 100 squats with 80kg of weight added on to you…
But don’t worry how long this takes, just make slow progress, each day or week
Why Gravity Matters 🧲
Gravity challenges us as we age:
Falls, broken bones, and difficulty walking up stairs or getting out of chairs become common.
Without gravity, we lose strength. Just seven days of bed rest can significantly decrease muscle mass and leg strength. Read the study here.
Solution:
Resistance training (or 'hyper-gravity' training) helps us combat this.
Regularly working against gravity keeps us strong and fit.
Benefits of the 100-Squat Challenge
Enhanced Strength: Regular squats build powerful leg muscles.
Better Endurance: Repeating high-intensity squats improves stamina.
Aging Gracefully: Stronger legs and better balance reduce age-related issues.
'The practice of multicomponent training with an average of 27.2 weeks, 2.6 sessions per week, and 45 min per session showed improvements in strength, flexibility, quality of life, bone mineral density, balance, and functional fitness and reduced the risk of falls in older women with osteoporosis.’
https://pubmed.ncbi.nlm.nih.gov/36361073/
Steps to Get Started 🏁
Begin with Air Squats:
Aim for 100 bodyweight squats.
Split into smaller sets if needed.
Add Weight Gradually:
Increase by 2.5-5 kg once you can do 100 air squats.
Use a dumbbell, kettlebell, or weighted vest if a barbell is uncomfortable.
Achieve Ultimate Goal:
Aim to squat with your bodyweight on the bar.
Levels to aim for:
100 air squats - Foundational
+50% bodyweight - Strong
+75% bodyweight - Advanced
+100% bodyweight - Elite
Tips for Success 🏆
Pace Yourself: Don't rush. It’s okay to take breaths between reps.
Proper Form: Ensure full squats; thighs parallel to the ground.
Psychological Strength: Your mind might want to give up before your body. Train your mind to endure.
Frequency: Start with one session per week. Adjust based on your recovery.
Final Thoughts ✨
Embrace the challenge and push your limits. Whether you use the 100-squat regimen as a regular workout or a fitness test, it will enhance your strength and endurance. Remember, it's not just about physical capacity – it’s about building a resilient mind and body.