Squat Test — how many can you do without stopping

One set of squats without rest shows which level to start at. Enter your result to see the plan day by day.

How to take the test

  • Warm up for 3–5 minutes: arm and hip circles, a few easy reps.
  • Do one set without resting — as many reps as you can with good form.
  • Only full reps count. When your form breaks down, the set is over.
  • Write the number down — it is your starting point.

What counts as a rep

  • Feet shoulder-width apart, heels on the floor the whole time.
  • Lower until your thighs are at least parallel to the floor.
  • Stand up to fully straight hips and knees.
  • Back straight, knees tracking over your toes.

Test results and program levels

The test is only the start — you retest after every level and the app picks the next one.

Test results and program levels
Test resultLevelDuration
1–20Level 1 · 1–20 squats2–3 wks
21–40Level 2 · 21–40 squats2–3 wks
41–60Level 3 · 41–60 squats2–4 wks
61–80Level 4 · 61–80 squats2–4 wks
81–100Level 5 · 81–100 squats2–4 wks
101–125Level 6 · 101–125 squats2–4 wks
126–150Level 7 · 126–150 squats2–4 wks
151–175Level 8 · 151–175 squats2–4 wks
176–200Level 9 · 176–200 squats2–4 wks
201–220Level 10 · 201–220 squats2–4 wks
221–240Level 11 · 221–240 squats2–4 wks
241–260Level 12 · 241–260 squats2–4 wks
261–275Level 13 · 261–275 squats2–4 wks
276–290Level 14 · 276–290 squats2–4 wks
291+Level 15 · 291–300 squats2–4 wks

FAQ

What is a good squat test result to start with?
There is no bad result — the test only picks your level. The program starts at 1–20 squats and goes all the way to 300.
Can I rest during the test?
No — the test is one set without stopping. It ends when you cannot do another full rep.
How often should I retest?
After every level. The new result decides whether you move up or repeat the level.
Do I need equipment?
No. The test and the whole program use your body weight, at home.