Strength Challenge
30-Day Squat Challenge With Friends
30-Day Squat is a 30-day challenge. Every day: today's squats (the count climbs every day) and stretch your hips and hamstrings.
The classic ladder: start at 50 bodyweight squats, add a few every day, rest every fourth day, and finish at 250. No equipment, ten minutes, a lot stronger legs.
The Daily Rules
- Today's squats (the count climbs every day)
- Stretch your hips and hamstrings
How FitbyForm Verifies It
- Today's squats (the count climbs every day): A tap in your daily check-in.
- Stretch your hips and hamstrings: A tap in your daily check-in.
A day counts when every rule is ticked, and your streak is the number of days in a row you have finished. More on how steps are verified.
Who It Suits
Gentle. Good if you are new to challenges or coming back after a break.
Do It With Friends
FitbyForm is built for small Circles of friends doing the same challenge from the same start date. Friends join with a link or a code.
- Daily proof. Everyone in the Circle sees who has checked in today and each person's streak. If you choose to share it, your proof photo shows too, with reactions and comments.
- Nudges. A Nudge is a one-tap push notification to someone in your Circle, at most one a day to the same person.
- Your numbers stay yours. The Circle sees that you checked in, not your weight or your health data.
More on how accountability works in FitbyForm.
Based on ACSM position stand: progression models in resistance training.
Questions
What is the 30-Day Squat challenge?
The classic ladder: start at 50 bodyweight squats, add a few every day, rest every fourth day, and finish at 250. No equipment, ten minutes, a lot stronger legs.
How long does 30-Day Squat take?
30 days. Each day has 2 rules, and a day counts when every rule is ticked.
How does FitbyForm verify 30-Day Squat?
Everything else is a tap in your daily check-in.
Can I do 30-Day Squat with friends?
Yes. Start a Circle for it and send your friends the link or code. Circles are made for a few close friends on the same start date. Everyone sees who has checked in and each person's streak, and you can send a Nudge. You can also do it on your own.
Is FitbyForm free?
FitbyForm is a free TestFlight beta on iPhone right now, and it is coming soon to the App Store.