The Benefits of High Rep Body weight Squats (My set of 525)

In my opinion, the body weight squat, done for high repetitions, is one of the best conditioning exercises in existence. It requires almost no space, and simultaneously builds mobility, muscle mass, mental toughness, insane work capacity, and can translate over to many other daily and recreational athletic activities. It is no wonder it was favored by old time strong men and combat sport athletes for generations!

Getting started is easy, and squats can be added to your current training program OR as a standalone exercise strategy.

Start slow. For untrained people, a single set of 10 per day is a great place to start. Treat each rep as an opportunity to practice the squat. Try to improve your technique and range of motion and after a few weeks of doing this daily, start to increase the repetitions little by little. For example, for 2 weeks, do 10 reps per day. After that do 15 reps per day for 2 more weeks. Then 20 reps per day for 2 weeks. Then add a set for a few weeks. From there, add another set and then start adding reps to your sets. I recommend working up to 3 sets of 50-100 daily. This only requires a few minutes to do. Once these become comfortable, I encourage you to try to challenge yourself a few times per month with a single high repetition set, where you try to beat your previous best!

This was a single set of 525 reps.

[oaksaint]

The regenerative power of bodyweight squats is no joke. When I injured my knee in BJJ due to a jump guard pull, I used them grease the groove style, 15-20 reps every 30 minutes, and I fixed my knee in weeks. I would feel better immediately after a set.

[Ease]

I'm 67 with a history of knee surgery. I couldn't do full squats but realized it didn't hurt getting out of bed in the morning. I started doing sort of a "box squat" on my bed in the morning and worked up to 4 sets of 25 with maybe 20 seconds between sets. WAY better than nothing!

[mjolninja]

I didn’t even know this, but due to no heavy equipment I had to resort to high reps. I was doing 30-50 reps of body weight squats, it legit cured my Knee problems.

[rusb]

By my late 20’s/early 30’s my knees started going to shit from squatting heavy weights. A guy I worked out with a few times a month was in great shape, good size and muscle development. He was a doctor and never did any lift with more than 225lbs(2 plates as we’d say). Once he reached 225, he’d only increase reps. He’d bench 40 to 50 reps, squat 20-40, bentover rows around 20, and deadlifts around 40reps with this amount. Smaller muscle groups, he wouldn’t move up in weight until he could easily handle the weight easily at 15 reps. Changed my whole perspective on working out. I went from a lean 240, that would be out of breath walking up a steep hill, to a 210/215 ish lean guy that had decent size and very good muscle endurance. I didn’t quite follow his exact routine as I would still lift heavier sometimes, but overall it made a huge difference on my conditioning and energy levels...also was just more happy and enjoyed working out even more. Joints felt/still feel so much better and I’m now 46. Unless you want to be the next Mr. Olympia, body weight and lighter weight is a much better way to train.

[monpekokero]

The insane amount of dedication it takes to sit in one spot and do 525 reps of ANYTHING is amazing

[j]

I watched this video 10 weeks ago and it inspired me to start with simple body weight squats, after being _ridiculously_ sedentary for years (my iPhone says I’ve gone from moving just 1.5 miles/day 5 years ago to only 0.68 miles/day last year 🤦🏻‍♂️) I wasn’t even sure I could walk around the large block I live on without injury (lots of ankle sprains in my past).

But something about this video, out of all the others I’ve seen everywhere, inspired me to set out to do _something_ at least – just a few slow and careful squats.

It was hard and a little painful at first, and I didn’t go very deep and held onto a door frame for support. Yeah, I was that out of shape! All I wanted was to avoid injury and make a little progress. Each day I added a couple more reps while trying to perfect my form and go a little deeper. I figured that gently increasing things, as I felt comfortable, would be better than nothing.

I’m now on day 75 of _daily_ squats.

I’m in my late forties, and I am _totally_ amazed at how fast this has turned things around for me. I’ve gotten as high as a 100 squat day (spread throughout the day in sets of 10-30) though I more often do half that; my form is solid, and there’s no pain.

My squat progress felt so good that, after only a week, I started walking every day (slowly at first, but now I go out and walk between 1 and 5 miles every day, rain or sun!). I then added some push-ups, and just started some gentle scapula retractions (not even rows yet), always seeking good form rather than performance.

I even did a full day of skiing just _one month_ after starting squats, which would have been impossible without the squat training. I can’t express how cool it was to be on the mountain with my son for his first ski day, instead of sitting there watching.

I realize this is probably not that interesting to most people, but I want to say to anyone who feels like getting more fit is impossibly hard: Just start with the tiniest thing, work on good form, and stick with it. It took me years to get into this mess, and it will take a long time to get out of it! A simple body weight squat is a good starting point. I love that I didn’t have to drive anywhere, change clothes, or put on shoes—just review proper squat form in my mind and start. That’s how easy it was to turn the tide.

*This channel is awesome* and has all the right perspective. I’ve watched a little every day for inspiration. The very best part of taking it slow and perfecting my form is *no injuries* !

Thank you so much for wise and inspiring videos!

[ATT-]

I’ve been working out like this my entire life. Iam 62 to now. I do each body part 100-125 reps. I discovered this method in my early 20s and loved it, because it kept me lean and muscular. I was a runner, so I didn’t like bulk muscle. My running friends and spectators at my many races had never seen a runner like me. Most runners are very thin, with no upper body muscle to talk about. They would always say you don’t look like a runner? I don’t run as much anymore, I’ve shifted over to bike riding. So between biking hours at a time and still lifting weights with many reps, people still can’t get over how young and athletic I look. I always tell them this. If you think your old no matter what your age is, you are!

[deyantaenewson]

Thank you, this is great stuff. I trained for 5 years doing Professional Wrestling. Back when I was 26. We did 200- 300 Squats every practice. Now, I'm 46, and I'm a Personal Trainer.. I still do Squats. and I make all my clients do bodyweight Squats. They do make you mentally tough. Also, I feel like bodyweight Squats Make My Barbell Squats easier.

[JK-uopd]

I’m 45, 6-1, 185. Decent base level of fitness. Carpenter/physical work and bjj with varied exercise for training

I started a BW squat routine in December aiming for 150 squats per day usually 3 sets of 50. I felt I could do more but really wanted to be safe as I blew my left hamstring a year ago doing deadlifts while only lifting a light warmup set.

Anyhow on January first I made a goal of 300 per day 3x100 mostly.

I noticed the gain in strength - that solid, planted feeling just walking around the job site within 2 weeks.

By mid month I could do 1 of a 300 rep set.

Last week I managed a 400 set and the next day a 500

Here we are in week 3 and I’m feeling strong but definitely tight despite maintaining a stretch routine. I’ve dialed it back a bit to be safe doing 3 sets of 100 with about a 30 sec rest in between.

Definite gains in musculature and strength.

Cold shower immediately after.

Sorry for the long post but just relaying what one might expect taking on a 500 rep challenge as an over 40 aged person.

Also cool to know by this time I’ve completed 6900 squats this month.

[amarpratap]

00:07 High rep bodyweight squats provide multiple benefits
00:40 Enduring intense pain and grinding through hard stuff is important for training and everyday life.
01:04 Start with daily high rep bodyweight squats for 10 reps to improve range of motion and technique
01:30 Perform high rep bodyweight squats for daily conditioning.
01:58 High rep bodyweight squats provide a challenging workout.
02:19 Body weight squats challenge mental toughness and discipline.
02:48 High rep bodyweight squats are attainable for anyone with practice.
03:08 Gradually increase body weight squats to improve over time

[graves]

Been advocating this for years myself. The two most important movements one should do everyday is squatting and hanging (not necessarily a 'dead' hang). This represents a comprehensive, full body 'workout' that benefits almost all of one's joints and muscle groups as you've mentioned. Thanks for the vid.

[lachlanogrady]

Gives me the warm and fuzzies seeing all these brothers acheiving great things and feeling great with callisthenics. Like warriors of old... indestructible!! 💪🦁

[OleSmokey]

36 months ago I shattered my hip shattered my pelvis broke right shoulder broke 10 ribs severe hypothermia bruised lungs bruised femer. My rehab has been squats push ups and pullups. I am almost fully recovered minus all the metal. I am 55 years old Train like someone half my age, been very dark road challenge yourself people might save your own ass. You wouldn't believe my whole story. Stay fit and ready for anything. Thanks for motivation I am gonna do several hundred squats they are awesome

[henrytang]

Man I love your videos. The fact that you did 25 extra just to account for miscounting is genuinely so beautiful and inspiring. You’re a man dedicated to something truly amazing.

[toreeschiellerd]

I have applied this same mentality but with some ballet plies. Plies in the first position and the second position are an incredibly good exercise for strengthening, adding definition, and increasing the overall mobility of the legs. And as you are turning your feet out it helps to improve total body alignment and the engaging of the core and lower back for maintaining balance. When I do them I will typically do sets of 32, 10 times, with a 30 second break between each 32 set. The turnout that one finds in these positions helps to engage the glutes, other connective tissues, and supporting muscles. Not saying it's the perfect way to approach this kind of exercise but it has worked for me and I have seen incredible results.

[gerardt]

Try not locking out and resting at the top, (immediately drop to the next rep) it allows you to hit failure with even bodyweight. if you pause at the top even for a half a second, the blood will flow in/out the leg and your slow twitch fibres will just keep going endlessly

[deanhenry]

I just found your channel and it's great Im 62, and do nothing but bodyweight exercises and I love it, and so do my tendons and joints, I subscribed to your channel too! I like how you keep your routine simple and the basics, thank you for a great channel.

[JW-ndnv]

I can totally see why your channel is going to blow up in the upcoming year. Excellent content, with zero bullshit. Kudos brother!

[iamsampeters]

I used to do 300 every day, in 10 sets of 30, no idea why I stopped.
Thanks for the reminder.

[MrHappy]

I'm 79 and don't workout consistently. I found your channel by accident and glad I did. You give simple but informed and practical advice. Thanks, Tony