**The content on Healthy Farmhouse is based on our family’s personal experiences and may not be the perfect fit for everyone. Prior to starting this 30-day squat challenge or reading any other health-related information on this site, I encourage you to read our full Health Disclosure to learn more.

30 Day Workout Challenges

My goal for the new year is to simply take care of myself a little better.

Our family just hasn’t experienced a ton of consistent normalcy since our big cross-country move over 5 years ago, and I’m officially ready to change that.

From living out of boxes and traveling part-time while living full-time in an RV to this past year of busyness, uncertainties, and unbearable loss.

That said, these past 5 years have not only created challenges in our homeschool and our day-to-day life, but I also kinda stopped finding the time to work on myself.

Plus, 2025 was just a hard year, and needless to say, I need 2026 to be better and more productive.

So here I am, 1 year after experiencing the hardest loss I’ve ever faced, ready to tackle something new and important, and I’m utilizing 30-day workout challenges to help me get there!

While I plan to do 12 consecutive 30-day workout challenges, I’m human and need some extra accountability when it comes to taking care of myself.

So, that’s why I’ve decided to create my own workout challenges and share the journey with you!

This is number 1, you guys!

Why a 30 Day Squat Challenge?

If you’re reading this and find yourself wondering why I chose to start with squats as my first challenge (I mean, there has to be something simpler than squats, right??), let me explain.

The truth of it is, I’ve fallen off the workout wagon, and squats are just an easy one for me, personally.

As a teen, I had a weightlifting youth pastor who hosted most of our youth bible study classes in his home gym.

We’d learn a little about Jesus and then do some squats.

It was pretty fabulous.

Since then, squats have always been an easier workout routine for me to stick to.

So, since I’m mainly trying to focus on forming new habits this year, I’ve decided to start small and easy, you guys!

That said, I know squats may be more of a challenging start for some, so hopefully you will stick with me and choose to do some of our other upcoming 30-day workout challenges as well!

The best part? Once I’ve released all 12 of my challenges, you truly can start anywhere you want!

30 Day Squat Challenge Benefits

Squats not only help you tone up and lose fat, but they may also prove to be good for longevity!

Doing squats on the regular works multiple different muscle groups and may improve your flexibility, making your legs stronger and improving your balance.

Plus, this awesome little workout can be done most anywhere — which is a huge bonus in my book!

Pick Your 30 Day Squat Challenge

While 30 days of squats was the first challenge I had on my radar, I do understand that we are all at different places in our workout game.

So, with that in mind, I decided to create 3 difficulty levels for each challenge I’m releasing here on Healthy Farmhouse — including this 30-day squat challenge!

Personally, I’m not ready for the advanced version of this challenge, so I will start in the middle and hopefully hit 100 squats by day 30.

All that said, it’s super important to pick the right level for your current needs.

It’s incredibly easy to be overambitious or hard on ourselves when we fail to meet our goals, so remember to have grace and be flexible as you go.

If you need to switch to a lower level mid-challenge, it’s totally ok, you guys!

Progress over perfection.

• 30-Day Squat Challenge Level 1

I’m all about starting low and slow, you guys!

While I’ve decided to skip past this level for myself, I have no issue scaling back to this one mid-challenge if need be.

Level one of my 30-day squat challenge will get you up to 60 squats by the challenge’s end.

This challenge takes a slow and gradual path from 5 squats to 60.

You will get a break every 3rd day, and I’ve included many consecutive days of the same amount of squats to help keep you going without over-challenging you!

Your last 3 days will not include a break, and you will go from 50 squats to 60 for an end-of-challenge sprint.

Slow and steady wins the race, and this one will definitely be a great start, you guys!

Start your level 1 squat challenge today!

• 30-Day Squat Challenge Level 2

If you need something a little more challenging, this is a great go-to!

I consider this to be a great challenge for the average person.

Honestly, it’s the one I’m going to lean on this time around, and I think it will be a great option for multiple skill levels.

Level two will take you all the way to 100 squats by the challenge’s end.

This challenge is still a gradual incline, starting at 10 squats on day 1 and ending with 100 on day 30.

I only included a couple of consecutive days with the same number of squats in the middle to help you get over the hump.

There is a break every 5th day, and you will start back up after each break doing the same number of squats you completed before your rest, allowing for a little grace.

I’m excited to start this one in just a few days!

Start your own level two squat challenge today!

• 30-Day Squat Challenge Level 3

In my humble opinion, starting small is a better road to success.

However, if you are already a workout buff or feel the need to challenge yourself to the extreme, I’ve got some ideas for you as well.

Level three is for the hardcore squatters and will take you up to 140 squats by the challenge’s end.

This challenge is not as gradual as the others and might be more similar to a standard 30-day squat challenge.

It’s definitely a challenge, though, you guys!

This challenge starts with 15 squats on day one and ends with 140 squats on day 30.

You get a rest every 7th day, and there are no consecutive days with the same number of squats.

This one is hard work, and you will be sore, you guys!

Start your level three squat challenge today!

• Bonus EXTREME Challenge

If you like our 30-day squat challenges but need something more extreme, this one is for you!

Simply utilize our blank printable 30-day squat challenge sheet to create your own challenge.

An easy way to do this is by picking one of the above levels (1-3) and DOUBLEING your daily workout.

This gives you the possibility of completing 150 – 280 squats on your final day.

For example, if you double our level one challenge, you will be doing 10 squats on day one and 150 squats on day 30!

However, if you choose our level three challenge, you will start with 30 squats and end with 280! WOWZA!

All that said, you can definitely use our blank squat challenge sheet to create an even milder squat challenge as well.

The choice is up to you, my friend!

Starting the Squat Challenge

Getting started is the hardest part, you guys!

However, it’s important to remember you don’t have to start on the 1st of a new month or wait till the new year to begin your 30-day squat challenge!

For example, I will be starting mine late-January (even though I won’t release this post to the public until February 1st).

All that said, these are some of the simple tricks I’ve uncovered when it comes to creating new habits and reaching important health goals.

• Habit Stack it

This will always, always be my favorite way to add a new habit to my routine.

Habit stacking is when you attach a new habit to something else you are already super consistent with.

For example, I will be doing a good portion of my 30-day workout challenges during my morning routine. I

I’ve already had great success at adding new tasks to this routine, and it’s something I can easily stick with.

• Break it into Chunks

While adding some squats to my morning routine should be pretty easy, I also plan on breaking it up from time to time.

For example, when I have 60 squats to complete in a day, I will likely do 20 as a part of my morning routine while fitting in 2 more rounds of 20 throughout the day.

I know some might consider that cheating, but if breaking your challenge up into bite-sized chunks is what you need to succeed, I say go for it!

I seriously have no problem doing this, you guys!

• Set a Reminder

Setting timers on phones or utilizing other reminders that go off at convenient times can be useful tools when it comes to forming new habits.

While I likely won’t utilize a phone timer as a reminder, I will be adding squats to my to-do list for a while to give myself a visual reminder.

Finishing the Journey

Starting may be the hardest part, but finishing is definitely the best part!

Getting to the end of any challenge feels so good, you guys!

That said, this is just number 1 in my book, and I still have 11 more to go.

I hope you enjoyed this 30-day squat challenge and will stick with me for all of 2026!

Happy squatting, you guys!