Completing 100 bodyweight squats every day for 30 days might sound simple, but the results can be more impressive than you'd expect. At least, that's what YouTuber Josh Hash of Strength Side discovered when he took on the challenge himself.
Prior to the challenge, Hash always thought that heavy weights were needed to build strong legs. To him, bodyweight squats were simply less effective at providing a muscle building stimulus than loading up a barbell on his back and going through a full range of motion. But, in search of more effective, minimalistic ways to train, he started testing his beliefs – by stripping back the weight completely.
'After years of barbell squats, fancy one-leg variations, and mobility-focused work, I wanted to answer one question,' Hash says in a YouTube video, 'What can the simple bodyweight squat do to the human body? 'So, over the course of 30 days, I did 100 squats a day. These are my findings.'
The Challenge
Hash set out on the challenge hoping to complete the 100 squats every day in less than five minutes. It's a goal he duly achieved, though one that proved far more difficult than he initially expected as his lack of muscular endurance became apparent.
'For most people, 10 to 20 bodyweight squats is quite easy,' he says. 'But arrive upwards of 25 and things start to get real,' he explains. 'Your muscles are confused. You’re used to a set taking no longer than 30, maybe 45 seconds. Now, suddenly, you’re reaching a minute.'
He saw clear improvements after seven days, with progress becoming even more noticeable towards the end of the challenge. 'I started with two sets of 40 because that’s what I could handle at the time. You may even start lower with 20 or 30 reps. After just one week, I was starting to hit two sets of 50,' he explains. 'On day 24, powered by a strong cup of coffee, I blasted through 50 reps, and I thought, "Maybe I’ll do 70". I ended up doing 100.
What to read next
'On day 30, I replicated it. This time, I didn’t feel like I needed 20 minutes to recover – I could move directly on to something else. These are the gains that aren’t sexy, but matter tremendously.'
The Benefits of Doing 100 Bodyweight Squats Daily
Hash comes to the conclusion that such high volume builds superior strength endurance, which can prove just as practical as maximal strength training and as a better carry-over into everyday life, comparing a 100-rep bodyweight squat to walking a mile while carrying his toddler.
'Do high-rep calisthenics build muscle? Not in bulky bodybuilder proportions. But if you’re after lean, athletic, muscular legs, high-rep squats will get you there. I’ve never felt a bigger quad pump than after doing a 100-rep squat. If the environment in your body is conducive with building muscle, then you’ll see growth in your legs, no doubt.'
The Importance of Strength Endurance
'This is strength endurance – a zone that I personally never messed with in my life. Yet now here I am, quads and glutes burning tremendously after 30 squats, fighting to catch my breath.' As Hash describes, it's a style of training he believes will make him more robust for future life.
'Is this useful? Strength endurance creates strong connective tissue,' he adds. This is the stuff you ignore in your 20s and start to realise is important in your 30s. These tissues take longer to develop than muscle. And the main way to speed up the process: pump blood to these areas in high quantities regularly. This is true injury prevention.
'The stronger your muscles and connective tissues are, especially in a full range of motion, the less likely any harm will happen when you access that position.'
