Pushgard counts squats on the front camera and checks the depth. In the tower each full rep hits the monster in front of you.
The 30-day squat challenge, a calendar from your max
Four sets a day at half your max, a rest day every fourth day, and one more rep per set each week. Day 30 is a new max test. Set your max, then tap each day when it is done. The calendar remembers your ticks on this device.
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The plan is our rule of thumb built from your own max, not a clinical prescription. Stop a set that causes pain, and if you have an injury or a heart condition, check with a doctor before starting.
Half your max, four times
- Find your max: as many full squats as you can do in one set without stopping.
- Each set is half that number. Four sets on a training day, with a minute or two of rest between them.
- Days 4, 8, 12, 16, 20, 24 and 28 are rest days.
- Every seven days, add a rep to each set, or two if your max is 30 or more.
- Day 30: one all-out set. That is your new max.
A practical rule of thumb, not a number from a study. The source backs regular training and gradual growth: ACSM Position Stand, Garber et al., Medicine & Science in Sports & Exercise, 2011 recommends resistance exercise for each major muscle group on 2 to 3 days a week, with gradual progression of volume. Daily training goes past its two to three days, so keep the sets moderate and take the rest days.
A full squat, every time
Feet about shoulder width apart, heels down. Push your hips back and bend your knees until your hips reach knee height, keep your chest up, then stand all the way up.
If you can't reach that depth yet, squat to a chair and stand back up. Count those reps the same way and set your max from them.
The challenge, answered
Depth, the fourth set, sore knees and where your ticks live.
How deep should each squat be?
Hips at least down to knee height, heels on the floor, then all the way back up to standing. A half rep does not count toward the plan.
Why four sets and not three?
Squats use the biggest muscles in the body, and most people can do more of them than push-ups. A fourth set at half your max keeps the day short and still adds up.
My knees hurt. Should I keep going?
Stop if the pain is sharp or stays after the set. Try a shallower squat to a chair, and talk to a doctor if it does not go away.
Where are my ticks saved?
In this browser on this device. Clearing site data or opening the page in a private window starts the calendar from zero.
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Day one is four sets
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