{"id":7145,"date":"2022-10-18T15:32:00","date_gmt":"2022-10-18T21:32:00","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7145"},"modified":"2025-09-11T15:23:22","modified_gmt":"2025-09-11T21:23:22","slug":"30-day-squat-challenge","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/","title":{"rendered":"30-Day Squat Challenge"},"content":{"rendered":"<p>The 30-day squat challenge left my butt looking perkier than ever! Hopefully, you\u2019ll want to get on the squat challenge bandwagon too!<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7146\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results.jpg\" alt=\"30-day Squat Challenge\" width=\"1080\" height=\"994\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results.jpg 1080w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results-300x276.jpg 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results-1024x942.jpg 1024w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results-768x707.jpg 768w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results-270x250.jpg 270w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p>From the <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Beachbody On Demand Blog<\/a> &#8211; <span class=\"posted-on\"><time class=\"entry-updated updated\" title=\"Tuesday, October 18, 2022, 12:01 pm\" datetime=\"2022-10-18T12:01:31-07:00\">October 18, 2022<\/time>\u00a0<\/span><span class=\"entry-author\">| BY:\u00a0<a class=\"author url fn\" title=\"Posts by Chelsea Frank\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/author\/chelsea-frank?referringrepid=1393\" rel=\"author\">Chelsea Frank<\/a><\/span><\/p>\n<div class=\"headline-field js-story-headline js-commentable\">\n<p>When my editor asked me to take the 30-Day Squat Challenge, I more than welcomed the opportunity. Get paid to sculpt my booty? Yes, please!<\/p>\n<\/div>\n<div class=\"js-story-text js-commentable\">\n<p>I happen to love\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-do-proper-squats?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">squats<\/a>\u00a0and would do them all day if I could (before you roll your eyes, I literally cannot even do one\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-get-better-at-push-ups?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">push-up<\/a>. So, there\u2019s that).<\/p>\n<p>If I were to stick to anything for 30 days, it would need to be simple, straightforward, and easy to do from anywhere.<\/p>\n<p>I found a squat challenge online that focused more on building endurance than adding weight.<\/p>\n<p>Adding weight sounds like a good idea until you are packing weights in your overnight bag as you prepare to leave town for a weekend getaway (no, thanks).<\/p>\n<p>I\u2019m proud to say I stuck with the challenge for the full 30 days and my butt is looking perkier than ever! Hopefully, you\u2019ll want to get on the squat challenge bandwagon too, so here are my 30-day squat challenge results!<\/p>\n<h2>30-Day Squat Challenge Results<\/h2>\n<p>Below is my week-by-week journey to a lifted seat and more toned legs!\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-do-proper-squats?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Want to know how to do the perfect squat? Click here!<\/a><\/p>\n<h3><b>Week 1<\/b><\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153902\/30-Day-Squat-Challenge-600-week-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-149636 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153902\/30-Day-Squat-Challenge-600-week-1.jpg\" alt=\"\" width=\"700\" height=\"951\" \/><\/a><\/p>\n<p>I started in reasonably good shape, but (and I say this to my body with love) I wanted more lift and less jiggle.<\/p>\n<h3><b>Week 2<\/b><\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153857\/30-Day-Squat-Challenge-600-week-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-149635 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153857\/30-Day-Squat-Challenge-600-week-2.jpg\" alt=\"\" width=\"700\" height=\"1098\" \/><\/a><\/p>\n<p>It was crazy to see such a difference in one week! My butt already looked firmer and rounder. The first week wasn\u2019t too challenging to complete.<\/p>\n<p>I started at 50 reps and increased by five each day with one rest day. I found it easiest to bang them out right away. Just wake up and get them done.<\/p>\n<h3><b>Week 3<\/b><\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153852\/30-Day-Squat-Challenge-600-Week-3.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-149634 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153852\/30-Day-Squat-Challenge-600-Week-3.jpg\" alt=\"\" width=\"700\" height=\"755\" \/><\/a><\/p>\n<p>Okay, this week got harder. The challenge increased by five and then after a rest day, jumped to 20. It wasn\u2019t the burn that bothered me, but how long it took to do 100+ squats.<\/p>\n<p>It gets boring after while. All you do is move straight up and down, up and down.<\/p>\n<p>I found that, although I was out of breath when I finished, each day, I felt stronger and capable of doing the next five without too much struggle. Also, my butt was looking JUICY.<\/p>\n<h3><b>Week 4<\/b><\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153847\/30-Day-Squat-Challenge-600-week-4.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-149633 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153847\/30-Day-Squat-Challenge-600-week-4.jpg\" alt=\"\" width=\"700\" height=\"1043\" \/><\/a><\/p>\n<p>Ugh, literally never want to do 250 squats again. Not because of the pain but because it\u2019s just several minutes of straight-up bobbing. So. Boring.<\/p>\n<p>I\u2019m proud of my progress and for completing the challenge, though! I can see and feel the results (specifically a firmer, perkier butt and stronger legs).<\/p>\n<h3>My 30-Day Squat Challenge Results<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153841\/30-Day-Squat-Challenge-600-results.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-149632 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/10153841\/30-Day-Squat-Challenge-600-results.jpg\" alt=\"\" width=\"625\" height=\"575\" \/><\/a><\/p>\n<p>Here\u2019s my week 1 vs week 4 30-day squat results together if you want to compare them (I\u2019ll save you the time you would have taken to screenshot and do your own comparison).<\/p>\n<p>I\u2019m going to progress by doing fewer individual reps each day from now on!<\/p>\n<h2><b>Here\u2019s What I Did for My 30-Day Squat Challenge<\/b><\/h2>\n<p>I chose this particular squat challenge because it didn\u2019t require any weights, bands, or anything but my body weight and commitment.<\/p>\n<p>So, if you\u2019re someone who doesn\u2019t have the equipment or travels often, this might be the right fit for you!<\/p>\n<p><strong>Day 1:<\/strong>\u00a050 squats<br \/>\n<strong>Day 2:<\/strong>\u00a055<br \/>\n<strong>Day 3:<\/strong>\u00a060<br \/>\n<strong>Day 4:\u00a0<\/strong><em>Rest<\/em><br \/>\n<strong>Day 5:<\/strong>\u00a070<br \/>\n<strong>Day 6:<\/strong>\u00a075<br \/>\n<strong>Day 7:<\/strong>\u00a080<br \/>\n<strong>Day 8:<\/strong>\u00a0<em>Rest<\/em><br \/>\n<strong>Day 9:<\/strong>\u00a0100<br \/>\n<strong>Day 10:<\/strong>\u00a0105<br \/>\n<strong>Day 11:<\/strong>\u00a0110<br \/>\n<strong>Day 12:<\/strong>\u00a0<em>Rest<\/em><br \/>\n<strong>Day 13:<\/strong>\u00a0130<br \/>\n<strong>Day 14:\u00a0<\/strong>135<br \/>\n<strong>Day 15:<\/strong>\u00a0140<br \/>\n<strong>Day 16:<\/strong>\u00a0<em>Rest<\/em><br \/>\n<strong>Day 17:<\/strong>\u00a0150<br \/>\n<strong>Day 18:<\/strong>\u00a0155<br \/>\n<strong>Day 19:<\/strong>\u00a0160<br \/>\n<strong>Day 20:<\/strong>\u00a0<em>Rest<\/em><br \/>\n<strong>Day 21:<\/strong>\u00a0180<br \/>\n<strong>Day 22:<\/strong>\u00a0185<br \/>\n<strong>Day 23:\u00a0<\/strong>190<br \/>\n<strong>Day 24:<\/strong>\u00a0<em>Rest<\/em><br \/>\n<strong>Day 25:<\/strong>\u00a0220<br \/>\n<strong>Day 26:<\/strong>\u00a0225<br \/>\n<strong>Day 27:<\/strong>\u00a0230<br \/>\n<strong>Day 28:<\/strong>\u00a0<em>Rest<\/em><br \/>\n<strong>Day 29:<\/strong>\u00a0240<br \/>\n<strong>Day 30:<\/strong>\u00a0250<\/p>\n<\/div>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>The 30-day squat challenge left my butt looking perkier than ever! Hopefully, you\u2019ll want to get on the squat challenge bandwagon too! From the Beachbody On Demand Blog &#8211; October 18, 2022\u00a0| BY:\u00a0Chelsea Frank When my editor asked me to take the 30-Day Squat Challenge, I more than welcomed the opportunity. Get paid to sculpt [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,918,921],"tags":[2068,2069,2070,2071],"class_list":["post-7145","post","type-post","status-publish","format-standard","category-home-fitness-and-workouts","category-healthy-aging","category-inspiration-and-motivation","tag-squat","tag-squats","tag-squat-challenge","tag-30-day-squat-challenge","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>30-Day Squat Challenge - Fitness, Strength and Wellness for Real Life<\/title>\n<meta name=\"description\" content=\"The 30-day squat challenge left my butt looking perkier than ever! Hopefully, you\u2019ll want to get on the squat challenge bandwagon too!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30-Day Squat Challenge - Fitness, Strength and Wellness for Real Life\" \/>\n<meta property=\"og:description\" content=\"The 30-day squat challenge left my butt looking perkier than ever! Hopefully, you\u2019ll want to get on the squat challenge bandwagon too!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness, Strength and Wellness for Real Life\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-18T21:32:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-11T21:23:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"994\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Rich Dafter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/Howtobefit\" \/>\n<meta name=\"twitter:site\" content=\"@Howtobefit\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rich Dafter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/\"},\"author\":{\"name\":\"Rich Dafter\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"headline\":\"30-Day Squat Challenge\",\"datePublished\":\"2022-10-18T21:32:00+00:00\",\"dateModified\":\"2025-09-11T21:23:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/\"},\"wordCount\":594,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"image\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/30-Day-Squat-Challenge-600-results.jpg\",\"keywords\":[\"squat\",\"squats\",\"squat challenge\",\"30-day squat challenge\"],\"articleSection\":[\"Home Fitness Workouts\",\"Healthy Aging\",\"Inspiration &amp; Motivation\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/\",\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/\",\"name\":\"30-Day Squat Challenge - Fitness, Strength and Wellness for Real Life\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/30-Day-Squat-Challenge-600-results.jpg\",\"datePublished\":\"2022-10-18T21:32:00+00:00\",\"dateModified\":\"2025-09-11T21:23:22+00:00\",\"description\":\"The 30-day squat challenge left my butt looking perkier than ever! Hopefully, you\u2019ll want to get on the squat challenge bandwagon too!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/#primaryimage\",\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/30-Day-Squat-Challenge-600-results.jpg\",\"contentUrl\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/10\\\/30-Day-Squat-Challenge-600-results.jpg\",\"width\":1080,\"height\":994,\"caption\":\"30-day Squat Challenge\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2022\\\/10\\\/18\\\/30-day-squat-challenge\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"30-Day Squat Challenge\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#website\",\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/\",\"name\":\"Fitness, Strength and Wellness for Real Life\",\"description\":\"Coach Rich Dafter&#039;s Howtobefit.com Blog\",\"publisher\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\",\"name\":\"Rich Dafter\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/acequia-run-rio-grande-041917.jpg\",\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/acequia-run-rio-grande-041917.jpg\",\"contentUrl\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/acequia-run-rio-grande-041917.jpg\",\"width\":640,\"height\":480,\"caption\":\"Rich Dafter\"},\"logo\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/acequia-run-rio-grande-041917.jpg\"},\"description\":\"Rich Dafter is the founder of HowToBeFit.com, a lifelong runner, former ACE Certified Personal Trainer, BODi Coach since 2007, and Polar Athlete and Ambassador for 39 years. At 75, he continues to run, hike, strength train, and share practical strategies for healthy aging, fitness, and longevity. Learn more about Rich Dafter on the\u00a0 About page.\",\"sameAs\":[\"http:\\\/\\\/www.howtobefit.com\",\"https:\\\/\\\/www.facebook.com\\\/howtobefit\",\"https:\\\/\\\/www.instagram.com\\\/coachrichdafter\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/in\\\/richdafter\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/richdafter\\\/\",\"https:\\\/\\\/x.com\\\/https:\\\/\\\/twitter.com\\\/Howtobefit\"],\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/author\\\/admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"30-Day Squat Challenge - Fitness, Strength and Wellness for Real Life","description":"The 30-day squat challenge left my butt looking perkier than ever! Hopefully, you\u2019ll want to get on the squat challenge bandwagon too!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/","og_locale":"en_US","og_type":"article","og_title":"30-Day Squat Challenge - Fitness, Strength and Wellness for Real Life","og_description":"The 30-day squat challenge left my butt looking perkier than ever! Hopefully, you\u2019ll want to get on the squat challenge bandwagon too!","og_url":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/","og_site_name":"Fitness, Strength and Wellness for Real Life","article_publisher":"https:\/\/www.facebook.com\/howtobefit","article_author":"https:\/\/www.facebook.com\/howtobefit","article_published_time":"2022-10-18T21:32:00+00:00","article_modified_time":"2025-09-11T21:23:22+00:00","og_image":[{"width":1080,"height":994,"url":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results.jpg","type":"image\/jpeg"}],"author":"Rich Dafter","twitter_card":"summary_large_image","twitter_creator":"@https:\/\/twitter.com\/Howtobefit","twitter_site":"@Howtobefit","twitter_misc":{"Written by":"Rich Dafter","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/#article","isPartOf":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/"},"author":{"name":"Rich Dafter","@id":"https:\/\/howtobefit.com\/coach-blog\/#\/schema\/person\/8f7d34dcb4e2fb9f895e307567ef1346"},"headline":"30-Day Squat Challenge","datePublished":"2022-10-18T21:32:00+00:00","dateModified":"2025-09-11T21:23:22+00:00","mainEntityOfPage":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/"},"wordCount":594,"commentCount":0,"publisher":{"@id":"https:\/\/howtobefit.com\/coach-blog\/#\/schema\/person\/8f7d34dcb4e2fb9f895e307567ef1346"},"image":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results.jpg","keywords":["squat","squats","squat challenge","30-day squat challenge"],"articleSection":["Home Fitness Workouts","Healthy Aging","Inspiration &amp; Motivation"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/","url":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/","name":"30-Day Squat Challenge - Fitness, Strength and Wellness for Real Life","isPartOf":{"@id":"https:\/\/howtobefit.com\/coach-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/#primaryimage"},"image":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results.jpg","datePublished":"2022-10-18T21:32:00+00:00","dateModified":"2025-09-11T21:23:22+00:00","description":"The 30-day squat challenge left my butt looking perkier than ever! Hopefully, you\u2019ll want to get on the squat challenge bandwagon too!","breadcrumb":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/#primaryimage","url":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results.jpg","contentUrl":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/30-Day-Squat-Challenge-600-results.jpg","width":1080,"height":994,"caption":"30-day Squat Challenge"},{"@type":"BreadcrumbList","@id":"https:\/\/howtobefit.com\/coach-blog\/2022\/10\/18\/30-day-squat-challenge\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/howtobefit.com\/coach-blog\/"},{"@type":"ListItem","position":2,"name":"30-Day Squat Challenge"}]},{"@type":"WebSite","@id":"https:\/\/howtobefit.com\/coach-blog\/#website","url":"https:\/\/howtobefit.com\/coach-blog\/","name":"Fitness, Strength and Wellness for Real Life","description":"Coach Rich Dafter&#039;s Howtobefit.com Blog","publisher":{"@id":"https:\/\/howtobefit.com\/coach-blog\/#\/schema\/person\/8f7d34dcb4e2fb9f895e307567ef1346"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/howtobefit.com\/coach-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":["Person","Organization"],"@id":"https:\/\/howtobefit.com\/coach-blog\/#\/schema\/person\/8f7d34dcb4e2fb9f895e307567ef1346","name":"Rich Dafter","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/06\/acequia-run-rio-grande-041917.jpg","url":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/06\/acequia-run-rio-grande-041917.jpg","contentUrl":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/06\/acequia-run-rio-grande-041917.jpg","width":640,"height":480,"caption":"Rich Dafter"},"logo":{"@id":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/06\/acequia-run-rio-grande-041917.jpg"},"description":"Rich Dafter is the founder of HowToBeFit.com, a lifelong runner, former ACE Certified Personal Trainer, BODi Coach since 2007, and Polar Athlete and Ambassador for 39 years. At 75, he continues to run, hike, strength train, and share practical strategies for healthy aging, fitness, and longevity. Learn more about Rich Dafter on the\u00a0 About page.","sameAs":["http:\/\/www.howtobefit.com","https:\/\/www.facebook.com\/howtobefit","https:\/\/www.instagram.com\/coachrichdafter\/","https:\/\/www.linkedin.com\/in\/richdafter\/","https:\/\/www.pinterest.com\/richdafter\/","https:\/\/x.com\/https:\/\/twitter.com\/Howtobefit"],"url":"https:\/\/howtobefit.com\/coach-blog\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/posts\/7145","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/comments?post=7145"}],"version-history":[{"count":0,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/posts\/7145\/revisions"}],"wp:attachment":[{"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/media?parent=7145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/categories?post=7145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/tags?post=7145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}