Why Squatober: Basic Principles & Best Practices

October is here, and with it comes the annual fitness tradition known far and wide as Squatober. The challenge is simple: commit to squatting every single day for the entire month.

Before you dismiss it as a fad or a one-way ticket to sore-town, hear me out. Squatober isn’t about maxing out with heavy barbells daily. It’s about building an unshakable habit, improving your movement patterns, and reaping the rewards of one of the most fundamental human movements.

Why Bother with Squatober?
Squatting daily might sound intense, but there’s method to the ‘madness’. The squat is a fundamental human movement pattern that strengthens your entire lower body—quads, hamstrings, glutes, and core—while improving hip and ankle mobility. By committing to daily squats for a month, you’re not just building muscle; you’re reinforcing a habit, improving your movement quality, and discovering what your body is truly capable of when you show up consistently.
Plus, there’s something powerful about completing a 31-day challenge. It builds mental resilience and proves that sustainable progress comes from showing up, even when motivation wanes.

Best Practices by Fitness Level

For Newbies: Start With Baby Squats
If you’re new to squatting, baby squats are your best friend. These are partial squats where you only lower yourself a few inches—think of it as a gentle knee bend. Baby squats allow you to build strength gradually, master proper form, and avoid overwhelming your muscles and joints.
Start with 2-3 sets of 10-15 baby squats daily. Focus on keeping your chest up, knees tracking over your toes, and weight in your heels. As you gain confidence, gradually increase your range of motion. Remember: depth will come with time and consistency.

For Intermediate Athletes: Vary Your Volume and Intensity
You’ve got the basics down, so now it’s time to get strategic. Alternate between higher-volume days (3-4 sets of 15-20 reps) and lower-volume, technique-focused days (2-3 sets of 8-10 reps with perfect form).
Incorporate bodyweight squat variations like sumo squats, Bulgarian split squats, or jump squats to keep things interesting. Consider adding a light resistance band or holding a single weight to challenge yourself without going too heavy every day.

For Advanced Lifters: Embrace Active Recovery
If you’re used to heavy barbell squats, daily squatting requires a mindset shift. You cannot go heavy every day without risking injury or burnout. Instead, designate 2-3 days per week for loaded squats (60-80% of your max), and use the remaining days for unweighted variations, baby squats, or mobility-focused squat holds.
Tempo squats (slow descents), pause squats, and pistol squat progressions are excellent choices that challenge you without taxing your central nervous system.

Avoiding Overtraining: Listen to Your Body
The biggest risk of Squatober is overtraining. Here’s how to stay safe:
• Scale back intensity, not frequency: If you’re sore, switch to baby squats or mobility drills instead of skipping altogether
• Prioritize sleep and nutrition: Your muscles recover and grow during rest—aim for 7-9 hours of sleep and adequate protein
• Watch for warning signs: Persistent joint pain, extreme fatigue, or declining performance means you need a deload day with just gentle movement
• Embrace variety: Different squat variations stress different muscles and movement patterns, giving certain areas time to recover

Beat Boredom: Mix Up Your Squats
Variety is the spice of Squatober. Rotate through these options:
• Baby squats (perfect for recovery days)
• Goblet squats (holding a weight at your chest)
• Sumo squats (wide stance, toes out)
• Jump squats (for power and cardio)
• Wall sits (isometric strength builder)
• Bulgarian split squats (single-leg variation)
• Squat pulses (staying in the bottom position and pulsing)
You can also change your tempo, add pauses at the bottom, or practice your squat mobility by simply sitting in a deep squat position for time.

Final AweMazing Thoughts
Squatober is about progress, not perfection. Some days you’ll feel strong and powerful; other days, baby squats will be your hero. Both are victories. The goal is to show up, move intentionally, and finish October stronger and more resilient than you started.
So grab your workout gear, find your squat variation for the day, and let’s make this October one for the books—one squat at a time.