A dated box for every day of a squat challenge, with room to write the day's count. Set the start, print the sheet and fill one box a day.
Pick a start date to build the sheet.
Paper is quick to tick and slow to add up. When you want the totals worked out for you, that is a free habit tracker that shows today, the month and the year.
Track it free
Choose a start date and a length, from 14 to 100 days, and the sheet fills with a numbered box for each day, each with its date and weekday. Write the number of squats you did in that day's box. Missed days stay blank, so the sheet shows the real record rather than a challenge that quietly runs long.
It starts today by default. For a New Year challenge, set the start to 1 January. Print it or save it as a PDF, or download the dates for a spreadsheet.
Squat challenges come in many versions, so the rules are yours. Decide them before the first day and type them as the challenge name so they print at the top. Common versions:
A count in each box turns the sheet into a record you can read. A week of rising numbers is a reason to keep going; three days of falling numbers is a reason to look at sleep, soreness or the plan before the boxes go blank. Write the day's total, even if it came in several sets.
The CDC's guidelines for adults are muscle-strengthening activities on 2 or more days a week that work all major muscle groups, including the legs and hips, alongside 150 minutes of moderate-intensity activity a week. A squat challenge covers the legs and hips; a push-up challenge next to it covers the chest, shoulders and arms.
If you have knee, hip or back pain, or a heart condition, check with a doctor before starting a daily challenge, and keep form ahead of the number.
Type the rule, such as "50 squats a day". It prints as the title.
Choose the first day and 14, 21, 30, 60 or 100 days.
Print it or save it as a PDF.
Write the number of squats in that day's box. Leave a missed day blank.
Doing squats every day for 30 days, usually with a daily number that stays the same or rises. Versions differ, so set your own rule before you start and write it on the sheet.
The CDC recommends muscle-strengthening activities on 2 or more days a week for adults; it does not require them daily. You can plan rest days and mark them R. If you have joint pain or a heart condition, ask a doctor first.
Yes. Set the start date to 1 January and the sheet dates every box from there, so 30 days ends on 30 January.
Yes. The sheet is built in your browser with no account, and nothing is sent or saved.
You will know by the end of it whether this is the tracker that sticks. That is a shorter test than most things you have tried.