200 squat printable sticker challenge

Last updated on May 21st, 2022 at 10:44 pm

This 200 squat challenge starts with 30 squats on day 1 and gradually increases the number each day, reaching 200 squats on day 30.  It comes with a free printable which is designed to be used as stickers for each day.  If you don’t want to make stickers though, you can just print it off onto an ordinary sheet of paper.

200 squat challenge sticker

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Benefits of squats

Squats work all the major leg muscles and can be done anywhere. You don’t need any equipment, they are effective as a bodyweight exercise. But if you want to increase intensity, you can do so with any type of resistance equipment, such as kettlebells, dumbbells or exercise bands.

How to squat

How to squat

Before you start the challenge each day, do a few warm up squats.  For these, only go halfway down.  Once your muscles and joints are used to the movement, you can go down into the full squat. Read more about warm ups here. Please also read these general guidelines on exercise safety.

  • Have your feet a little more than hip distance apart, parallel or slightly turned out.
  • Bend at your knees and hips as you lower into squat position. Aim to get your thighs parallel with the floor and then come up again.
  • Straighten up gently, don’t jerk your knees backwards.
  • Avoid arching your back or rounding your shoulders.
  • Keep your neck in line with your spine.

The 200 squat challenge

These are the reps for each day to get you to 200. If you’re a beginner and starting with 30 squats is too much, then try the 100 squat challenge, which starts with 10 squats and ends with 100. You can then pick the 200 squat challenge up at day 17.

Enter your e-mail below to get a download link to a printable version. To use the printable as stickers, print onto a full sheet shipping label and then cut the stickers out with craft scissors or a craft knife. If you have a cutting machine, then there’s also a blackout PNG for easy tracing.

200 squat challenge printable

Get a free printable of the stickers

Sign up for My Fitness Planner updates and get the free printable download link e-mailed to you:

After you sign up, you’ll get 3 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

Progressing on from 200 squats

200 squats is quite a lot. Once you’ve reached that many, it would be better to progress by adding some resistance rather than keep increasing how many squats you do. This squats with kettlebell routine would be a good workout to move on to.

Related to 200 squat challenge

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Glute workout challengeglute isolation workout

Challenge FAQs

Last updated on April 24th, 2022 at 05:58 pm

All exercise is beneficial. Doing exercise most days for 30 days will result in improvements to your fitness and muscle tone, but ideally you should keep exercising once the challenge is finished.

Last updated on April 24th, 2022 at 05:57 pm

The first day of the challenge should feel like it needs a bit of effort, but not too much. If you really struggle with day 1, then you probably won’t get through the challenge. The idea with the challenges on this site is that the first few days get you used to the exercises and the daily habit. Usually about halfway through the challenge the effort levels start to increase more quickly.

Avoid challenges that increase effort levels very quickly – they’re simply not realistic. It’s unlikely that, for example, you would be able to increase how many squats you are able to do by 10 a day for 30 days, or increase your plank hold time by 10 seconds a day for 30 days.

Last updated on April 24th, 2022 at 05:57 pm

In general, allowing muscles 48 hours between workouts is good because it gives our bodies time to recover and adapt. Challenges are generally short workouts and for a limited period of time (usually 30 days), so not having many rest days won’t be a problem. With challenges that alternate exercises each day, it’s not an issue, because you’re using different muscles.

Last updated on April 24th, 2022 at 05:57 pm

Fitness improvements don’t always happen in a predictable way. Sometimes we’re just not as strong or energetic for no apparent reason, or we hit a plateau. If you get to a point where you’re struggling to complete the day’s challenge, you can try one of the following:

  • Take a couple of days off and start again where you left off
  • Do the challenge on alternate days rather than every day
  • Instead of increasing the effort every day, stay at the same level for 2 or 3 days and then go onto the next day of the challenge

Obviously these solutions mean the challenge will last longer, but you’ll still benefit from doing it.

Do you have a question?

If you have a question about this workout, then please enter it in the form below. Popular questions will be added to the list – include your e-mail if you want to be notified that your question has been published.