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

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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.

[@oaksaint4458]

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.

[@Kboges]

My experience is the same. I tore my lcl, popliteal, and a hamstrings tendon in bjj and then a few years after that I suffered a nasty injury where a large cactus needle deeply penetrated my knee. The cactus needle left my knee swollen and sore for several years, and the patella is still sensitive almost 10 years later. Heavy barbell squats would cause my knee to swell after every workout but high rep bw squats are probably the most useful tool for keep it feeling good and maintains my joint health. If I skip then, I get knee pain and stiffness. If I do them, my knee feels pretty solid!

[@oaksaint4458]

@@Kboges reading about the cactus injury made me cringe internally haha. Thanks for the reply and for the content!

[@Kboges]

@@oaksaint4458 haha oh dude it was rough! Probably the weirdest injury I’ve ever had and surprisingly persistent. Thanks for the great comment and the support!

[@ANDY71171]

I’ve had an acl operation- with a hamstring regrant. I think I’ll give this a go. Do you ever try the Indian wrestling style on your toes rather than flat footed?

[@oaksaint4458]

@@ANDY71171 I did but they didn't click with me much. I tend to lose my balance once my quads start fatiguing. They're a nice variation but I prefer regular squats.

[@Ease54]

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!

[@roshi98]

As they say, needs must. It's great that you're putting in work and seeing results with pain management. Good work!

[@jaymccrory2287]

You are a credit to yourself sir, doing what you can and not giving up is the most important thing, hats off again

[@jonathanmaratt2754]

we love to see it, keep up the good work

[@alwayslookingatself]

had to stop doing deep, high rep, body weight squats. I kept getting thigh muscle injuries. Now I just do 1/4 squats., sprinkled with a few deep squats for flexibility.

[@Ease54]

@@alwayslookingatself Try the edge of the bed thing. It eliminates that high torque brake and change direction stress at the bottom of the squat.

[@monpekokero]

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

[@Kboges]

Thanks, Monpekokero!

[@RJ-is9ko]

it's nice to break a plateau but I'm not sure if its doable for the average person on a weekly basis.

[@mcterb7142]

I once did 12000 reps of breathing in one single day. It was really exhausting so i slept afterwards.

[@michaelseeker9680]

youre going to have fun watch

[@TheShaolinCollector]

I have been known to do a good amount myself! Nonetheless, I am not trying to steal the limelight of this man. His education on the realm of squatting is very well designed. His words hold truth.

[@mjolninja9358]

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.

[@roberthouldsworth5863]

same here

[@797.A]

I actually started doing this and I think my knees are getting better as well! The blood flow to the tendons/ligaments is great, helps strengthen them and nourish

[@ItsVincentAgain]

👍

[@aurelienyonrac]

@@IllIllIlIIlIllIllI thank you Sir . i will look

[@Gabriel-hm7vv]

@@IllIllIlIIlIllIllI super welcome advertising, i was actually seeking for this type of content because I can't like, rest on my knees (slav squatting) like just vibing. gonna visit now thanks

[@rus75b39]

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.

[@williamseipp9691]

Yeah funny how your approach to lifting changes when your body starts to show it's wear and tear. We can appreciate Ronnie putting up light weight but damn he ruined his body. Great story, I think I'll take that advice. 2 plates max, then just reps.

[@cionol]

Cool story bro

[@pattgsm]

Preach!

[@flowerinkplant]

I read the whole story 👍

[@MrEvans557]

Periodization training is nice. I did 5x5 for a long time. Always was skinny so I wanted to get BIG naturally. I was eating over 4000 cals and day and lifting heavy. The "look" was cool for a minute but I hated how I felt. Now I eat less or cleaner and I m doing 8-12 rep range. 3 full body workouts too instead of bro splits I did ffoorrreevverrr lol. I have more rest and recovery now and I look forward to going to the gym. However I will switch to pyramid style reps soon and then back to 5x5. And keep cycling my training. Heavier reps help with testosterone production too if you can manage. Nice slow and controlled reps help avoid injury. I did join a boxing workout class to for cardio. Its INTENSE lol. Great stress reliever too. Im not a fan of cardio machines. Just throwing some ideas out there for people. The main thing an old person told me is "young man NEVER STOP". So as long as The Good Lord gives me the ability I won't. 😁 Train Hard and God Bless

[@j10001]

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!

[@spaceman4330]

Keep going James, come back to this thread and report back from time to time, I'd love to read more about your journey. Keep it up man !

[@j10001]

Quick update: Today is 150 straight days of daily squats. I’ve also continued walking and doing basic bodyweight push or pull exercises each day. Even on insanely busy days or very bad weather, I’m hitting all of these every day. I’ve lost some weight but more importantly I feel _so_ much better! Lots of other benefits, too, like fast recovery from “home-improvement exercise” like installing a new floor 😆 I’m so grateful for the inspiration of this video to _just start,_ and the inspiration from this channel and others to stick with it and work to maintain good form and steady efforts.

[@jujharsingh8128]

Thanks for sharing bro

[@RichardWilliamDamien]

Thank you for sharing this. It is solidifying my will to never stop working out, even on my later years (I’m ~25yo today). Light workout is way better than no workout.

[@brianfcrain6771]

Amazing! Great job.

[@lachlanogrady]

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

[@Kboges]

Lachlan! Thanks for this, brother! I appreciate this comment a lot!

[@deyantaenewson1387]

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.

[@Kboges]

Heck yeah! BW squats have a long tradition in wrestling cultures. So cool to hear this dude! Thank you for the great comment.

[@pyarepiyush]

Is there a risk of overuse injury doing 200+ reps everyday? I've the discipline to do it, but scared of doing something everyday that might cause overuse injury.

[@Kboges]

@@pyarepiyush yes. Everything carries a risk, so it's all about mitigating the risks. You can mitigate the risk of overuse injury by slowly building up in volume, varying the exercise, and taking easy days to allow for additional recovery.

[@bryantcofty2709]

How do you interface barbell squats with bodyweight squats? I'm 57 and pretty much don't enjoy going to the gym and doing traditional resistance training including barbell squats and deadlift but the ongoing benefits are undeniable and in my opinion anyone who says that just doing bodyweight exercises is just as effective is wrong. I do enjoy biking and hiking though and have a tail with some serious elevated pushes on it that I use for HIT. My present plan is to barbell squat and deadlift every other week and on alternating weeks double up the trail time and incorporate some bodyweight movements outdoor , including body squats and upper body.

[@James-zu1ij]

@@pyarepiyush Your body adapts and actually changes shape. Tendons and joint surfaces thicken....over time. It's a bit like wearing new running shoes. Walk around in them first. Start at ten reps and add 1 rep every day until you reach the desired number. Also, I would wedge your heals up until you get to the first 50 to stop your back flexing excessively. In my opinion, there is no such thing as over use. There is just malpractice. i.e. incorporate good technique, nutrition, recovery and sleep. Also, be never afraid of just having a week off. Obsession is not mental toughness. But this is just my opinion. I did my first ten today, It was awful.

[@iamsampeters]

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

[@Tyler_255]

better be doin ur squats

[@iamsampeters]

@@Tyler_255 Better believe sir.

[@doyourownresearch7297]

because it was stupid?

[@iamsampeters]

@@doyourownresearch7297 Why'd you think it's stupid?

[@oblivion4816]

Are you doing now?

[@graves2927]

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.

[@Kboges]

100% yes! Squat and hang are the two overall important positions. Full body Flexion and full body extension

[@brittanymillner]

What is hanging?

[@graves2927]

@@brittanymillner You know, from a pull up bar or something. I actually use those rubber straps you see in gyms, wrapped around a bar. A 'dead hang' is with your feet off the ground while an assisted hang is having your feet touching, which I prefer.

[@drm3259]

@@graves2927 Work your way up to dead hangs homie, and then beyond to one arm assisted and one arm dead hangs. Perfectly safe, helped me avoid shoulder surgery on both shoulders.

[@radiantveggies9348]

​@@graves2927do pullups count or do you have to just hang?

[@DA-bp8lf]

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!

[@Kboges]

I love this! Awesome comment brother, and thank you for sharing your experience. I hope others are as inspired by it as me!

[@DA-bp8lf]

@@Kboges Thank you! It’s nice to see someone younger, believing in this method. It definitely works! Iam prove of that. You will never regret it! Take care!

[@oneanamoly]

How did accomplish that much in 20 mins. That's dope

[@amarpratap3102]

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

[@Kboges]

Thank you!

[@NicolasNMI]

​@@Kboges Q please: I struggle with psoas pain for months amd can't find the way to relief/recover Is that a good idea for me to do this?

[@drm3259]

@@NicolasNMI Don't stretch your psoas. It's gonna be tempting to find stretches because they make you feel better temporarily. Start with bodyweight knee raises - one at a time. Then find a way to attach weight to your foot and keep doing your knee raises. Your psoas aren't injured - they're weak. Bodyweight squats aren't going to cure this because you're pushing down with your feet - you need to be lifting up with your feet against resistance, which most people don't take the time to do.

[@NicolasNMI]

@@drm3259 thanks! I'll try

[@JW-nd7nv]

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

[@henrytang2453]

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.

[@Kboges]

Henry! That's some really kind feedback. Thank you so much, my friend!🙏

[@1unsung971]

REALLY??? HAVE YOU NO COMMON SENSE??? THIS JOKER IS FULL OF BS AND GALACTICALLY STUPID; AND YOU ARE IMPRESSED WITH HIS IDIOTIC ADVICE. DARWIN AWARDS FOR BOTH OF YOU

[@MrHappy629]

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

[@deeorr6403]

Thanks for inspiring

[@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

[@CaneSugarCane]

what on earth happened to you???

[@donweryabautet5059]

@@CaneSugarCane he tried ziplining 300 meters without a harness

[@OleSmokey]

Fell outta tree stand alone in the woods with my phone in my truck 75 yards away. Layed there a while came to terms with many things. I then mustered enough strength and will power to crawl to my truck and get in it. Took several hours still not sure how I did, God gave me strength of course. It's been pure hell I didn't sleep for 2 years due to pain. I workout with therapy ever day blood flow and circulation heals all. I could go on forever about the experience all I can say is never doubt yourself or say I can't. Good luck in life my friend

[@CaneSugarCane]

@@OleSmokey do go on about the experience. Sounds fascinating!

[@CaneSugarCane]

@@OleSmokey what got you into the tree stand in the first place?

[@SupremeUndead]

You're the first person I've seen covering this topic. I usually do stuff like 500 bodyweight calf raises in a set and then try to get reps past that, and this applies the same logic, just transfers it on to a more useful movement. Thanks for this man

[@deanhenry4668]

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.

[@Kboges]

Thank you, Dean. I appreciate the kind feedback and the support. Much appreciated! Feel free to reach out if you ever have any questions.

[@deanhenry4668]

@@Kboges thank you, I will reach out to you for sure, thank you again.

[@tonyedmondssr908]

140lbs x 10.

[@tonyedmondssr908]

I am 62 too. I do 💯 per day every day. I do ,50 unbroken push-ups a set. 25 parallel-bar dips per set. Close-grip2medium-grip bench-press

[@victoriajones7463]

Totally awesome, dude! Amazing & inspiring!

[@JK-uo3pd]

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.

[@MarcoPolux]

it is an unnatural movement, is it not? to do high reps squats (high reps, more than 200, 300....) .... just imagine, in nature why would a human do that? so I believe, if you climb up a hill or a mountain, walking, jogging, running.... well, that's a natural approach to high repetition squat... but there, you don't have only some muscles involved, but all of them in a balanced aerobic way.... more than that, the support muscles and the time to re-lubricate the joints.... So I believe, doing so high repetitions squats could elevate one small misbalance you could have while doing a squat (muscle inbalance, bad form, bad day to do so....) . . . . . and elevate it from just 100 or 200 that wouldn't otherway be a problem because its not too much erosion of the joints... that into a 300-500 that could potentially cause a very big joint wear..... (compound little by little wear....) This is a question I have..... I am not a doctor.

[@slammed3763]

Cold shower kills gains

[@TomUsurp]

@@MarcoPolux that is a good question. I mean more than a few hundred per day does seem too high and unnecessary but I’d imagine proper sleep and nutrition would result in it only getting stronger. I do about 3-5 sets of anywhere between 30-50 reps almost daily and I do feel much stronger in my lower body since I’ve been doing them consistently. It has helped me jump higher and also do the forward bend easier. As far as nature, primates are typically in a static squat a lot, so it would seem like a great exercise to build lower body and bulletproof the knees, but I do believe one should be aware of their limits.

[@Toodaloonumber2]

@@slammed3763 ye that would surely constrict the blood flow and inhibit recovery

[@moseskr6503]

@@MarcoPolux Mike Tyson used to do more than 1000 sit ups a day, whats wrong with him now??? We are taught never to stand up right when doing squats, the tension must always remain in the muscles not the joints. With good nutrition and rest, what could possibly go wrong?

[@Joel-McConnell]

Mike Tyson used to do 2000 body weight squats per day as just part of his boxing workouts! Throughout the day, not all at one time. Nobody ever tougher than that dude!

[@Kboges]

Yeah Tyson is amazing. I'm a huge fan. Fighters do some pretty incredible calisthenics volume.

[@thedon9670]

@Salt Maker You're not going to failure. If you go to failure then you cannot do it every day.

[@ralphhancock7449]

I'm 76 and this past summer I did 2000 reps... in multiple sets of 500. Still have chicken legs and there wasn't any delayed onset muscle soreness. I suppose for some people it is a good workout, but for me, it was just boring.

[@ionatana59]

@@ralphhancock7449did you do them properly

[@bristolrovers27]

This arrived on my KZbin out of nowhere Excellent, nice and simply explained and I reckon I'm going to give it a go

[@Chris-iz2zh]

This channel is a gem im glad i found it

[@Brawlskool]

Yours was the channel I was searching for! 🌞 Subscribed, cheers.

[@toreeschiellerd4680]

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.

[@aurelienyonrac]

Thank you kindly

[@Goliath5100]

I took ballet classes in college and plies alone will destroy your calves and quads. By the end of school my legs were enormous to the point I could hardly find pants that fit

[@j10001]

Genius!! I love this tip!

[@wd-id4th]

Plies??????

[@saekx]

Yes! i've been doing bodyweight squats and its been so helpful i was only really doing it for bodybuilding purposes and then i noticed new mobility and strength its been amazing

[@TStyle1979]

Hi, since you mention bodybuilding, I’m wondering how this sits alongside doing low rep barbell squats, which I currently do. What are your views and does this build mass as well as endurance?

[@saekx]

@@TStyle1979 It definitely builds muscular endurance and pretty quickly too, it definently can result in muscle growth if u do enough reps, its helped my legs grow a lot its really good for quad development i only really have a home gym and high rep BW squats have given me more gains than low rep front squats.

[@TStyle1979]

@@saekx thanks man

[@MorbidlyObeseCat]

Thank you for all these ideas man you are an absolute beast! I've started working out much more since watching your videos.

[@gregglockhart9551]

Thanks for reminding me how valuable these are. Gonna start up again tomorrow!

[@chengsgroup2518]

Back in days, we did 200 squats just for warming up +running+jumping total of 20 min just to warm up for 1:30 hour or mui thay

[@HappyMSI1]

Before attempting brutal martial arts/sports like that, I can understand.

[@IvanDjuric300]

Im gonna try this before my weighted squat training. U make alot of good points here. Great channel btw man. Keep it up.

[@Kboges]

Awesome Ivan! They make for a great finisher! They can result in a bunch of fatigue- giving you JELLO legs if you really push it.

[@IvanDjuric300]

@@Kboges yeh im gonna give it a good go. Ill start with a few sets of 50 each day.

[@jakemccoy]

@@IvanDjuric300 ...I recommend doing just enough air squats to warm up for weighted squats. You should be fresh when you are loading weight on your back. Then go crazy with air squats afterward. If your core fails with air squats, it would not be catastrophic.

[@dillon5618]

@@jakemccoy check out his channel he squats everyday weighted

[@trevbarlow9719]

Please don't do these to fatigue before doing weighted squats. Hi reps of these can give you jelly legs and make it dangerous to get under any weight.

[@nvn__]

Neat work as usual. Keep up the great work. Cheers 👍🏼

[@CoverageGenius]

Will start this today. Thanks for the pointers.

[@CoachKathiTheFitSpirit]

I started re training myself post pandemic with weights a few months back and it feels great. But just 3 sets of 20 squats killed me. 525 I'm coming for you!

[@Kboges]

Get it, Coach Kathi! 💪

[@awies.mp4]

You got this !

[@Mint-cb2vc]

Cmon coach easy work

[@CoachKathiTheFitSpirit]

@@Mint-cb2vc easy funny painful great all at the same time work! lol

[@CoachKathiTheFitSpirit]

@@awies.mp4 57 ain't got nothing on me! lol

[@weezybaby226]

Really glad I stumbled upon your channel man. Been working 84 hours a week and had come to terms that I can’t workout at all for this crazy overtime run but this is definitely something I can do

[@skafskafskaf]

84 hours a week, why would you dedicate that much time to work?

[@batmanfan2005]

I have been inspired by this to do squats every day, will be two months in about a week, thank you for sharing your conviction with us!

[@Incredibility_fitness23]

I tried this and did 220 reps in one set and you were not joking when you said it works on mental toughness and conditioning because every rep was a struggle. I play triple a basketball so I do a lot of conditioning but finishing the squats with the speed I was going had to have been one of the most tiering things I have ever done! I can confidently say I have never felt so good after a set then I did after doing these squats. I will definitely be trying it again tommorow! 😀

[@Doctor-BAR]

amazing bro..... your videos are gold....!!! i just binge watched your whole channel and man!!!! you have inspired me to workout..... thanks for making fitness simple and easy for us....!!!

[@Kboges]

Wow Dude! Thanks so much. This means a lot. If you ever have any questions, feel free to reach out.

[@salty3069]

Freaking machine 💪🏼 I was doing 150 bw squats before my leg workouts and 60-70 is the most I've done in a set lol and I was resting couple of seconds shaking my quads and stuff you're simply a machine 👏🏼

[@jeremymoreno9502]

Motivation, thanks for sharing ✊🏼

[@zainjafry2658]

nothing to say but thank you. incredible advice as always 🙏🏽🙏🏽🙏🏽🙏🏽

[@evanlorezca6329]

What's impressive is that you didn't adjust your feet or shake off the tension. I did 500 squats, 10 sets x 50, and I had to shake off the tension here and there. Great job my man.

[@Kboges]

Thank you, brother!

[@StuffOffYouStuff]

It's on a loop 😆 j/k

[@technic1285]

I was watching each of those reps in awe at how machine-like it is. I wouldn't be surprised if it was on a loop.

[@FatherOfTheParty]

When I was in middle school / high school I played baseball and was the primary catcher. It was not uncommon to catch two full games in a day and we would play 3-4 times a week during the summer. I never lifted in high school but had the best quad/glute/calves you could ask for. It also greatly increased my vertical and was able to high jump 6' 3" as a 5' 9" junior as well as dunk a basketball. So, I can attest to 100s or 1000s per week, heel to butt, body weight squats being a great leg exercise.

[@Kboges]

This is the type of anecdote I find very very interesting! I've heard several of these; people doing high rep BW squats with great results. I also have trained a few people who got the best leg growth in their lives when they started adding in hard daily bike rides, despite being strong weight room squatters. Also interesting to note that high rep BW squats were commonly used by old time strong men and physical culturists before weighted variations became popular. Thanks for this.

[@j10001]

@@Kboges I’ll add an anecdote for you. I did basic weight lifting in high school (a one-hour daily class) for about a year and saw some modest gains. Then the next summer I rode a bicycle across most of the US (covered about 2200 miles in 7 weeks). Because I had been taught in class that hypertrophy requires heavy weight, low reps, followed by a rest day, I expected I wouldn’t gain muscle on my trek. But wow was I wrong! My quads *exploded* in just a few weeks. After 7 weeks of wrangling that bike up and down mountains and across plains, I had big, rippling quads. I still believe that growth far outpaced what I would have gotten from weighted squats over 7 weeks. The experience really shook up how I thought about gaining muscle. I’ll add that, years later, watching my kids do gymnastics training on a competitive team brought these lessons back to mind. My girls and boys have both gained loads of muscle, and even more functional strength, from bodyweight exercises, many of which are repeated daily.

[@michelewicks8332]

Great stuff! Thanks for sharing!!

[@TheMindfulOpinion]

i love this page.. thank you for your work..

[@eldhothomas1609]

Me here, in good shape, being proud of my 50 body squats a day. So much respect because that looks so intense.

[@Kboges]

50 is a GREAT achievement. It's not about the number, but the work you put in to get there!

[@jimt7851]

I got up to 260 bw reps in one go after going up 5 reps per time every few days. I then started using my son's 75lb kettlebell whilst standing on 6 x 6inch timber blocks to enable me to go really low down. I am up to 55 reps now. What a life changing workout it is every single time especially on the cardio and conditioning side. I'm not stopping any time soon... 66 years of age.

[@nekeh9133]

Your videos are so chill, i like it.

[@Kboges]

Thanks, nekeh! I appreciate that!

[@robkenyon6949]

Your videos are excellent! I’m really glad I found your channel.

[@Kboges]

Thanks so much!

[@chelsearobhtj]

Hi I'm 63 and started doing body weight squats to loose a bit of weight and help fitness. I do 4 sets 12 and 1 set till failure around 25.

[@gerardt3284]

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

[@Kboges]

You are absolutely right! The occlusion from constant tension is murder on the quads. However, I like to do a mix of both. For these really high rep sets, I approach them slower for more total work, kind of like a long run vs a sprint. Different kinds of training.

[@evilchaperone]

Yes!!!! I call those three quarter squats. Keeping constant tension on the quads. Just touches my vastus.

[@noticks9010]

this is a good tip as it keeps tension on the muscle at all times

[@spanneng]

dang, if it applies for squat then it also applies to other bodyweight exercises? e.g. pushups, pullup, rows, chinup

[@mrpoop123]

@@Kboges I personally flex the quads and glutes at the top . Good burn too

[@NaruteetheFodderPianist]

Recently came across your content again. Will be trying this out.

[@ShareefusMaximus]

I'm happy to have received this video in my youtube recommendations. I'll check your channel for a video on the correct form for this execcise.

[@Kboges]

Thank you!

[@ninjasrose1653]

My Calisthenics leg day has seemed an ordeal for some time. Although I enjoyed it, I didn't feel I was gaining much from it tbh. So, I have once again taken your advice and started this properly today. I set a timer for 20 minutes for just bodyweight squats. I managed to get 400 before the time ran out. I will respond to high volume better, but time will tell. And like you say it's a mental test which I also enjoy in a sick way lol. Sometimes removing complications is the best way. I can barely walk, my legs are written off, I haven't felt like this EVER! hahaha

[@konors]

Started doing bodyweight squats couple of weeks ago. 5 sets, 22 reps / set today and increasing reps per set by 1 every workout; 3 times a week or every other day. Going for 50 per set. To say my quads are on fire at the end of the workout is an understatement. Walking down the stairs becomes challenging for an hour or two after workout:)

[@eitantaub5503]

Hi! I'd recommend adding 10 every two weeks. It's what I'm doing right now and it's working out great for me (5 squats a day to 80 a day pain free!)

[@Estado_Alterado]

Very minimalistic, I was looking for something like this to add to my kettlebell morning routine.

[@dulichion]

Dood, Im doing this exercises before finding your channel, but your channel absolutely is helping me focus on better technique and reps. Thank you bro!

[@josefadams647]

As a fellow calisthenics enthusiast you’re a beast man w that 500 rep continuous set. Damn son!

[@hortstu4734]

For once the algorithm works in my favor. I need routines outlined like this for all major muscle groups! Thanks

[@Kboges]

Glad it got to you!

[@sameerchaudhary465]

The only legit fitness channel on KZbin. Great stuff man!👊

[@COTAfrOfficial]

Helps the muscle with reaction time too 💪🏽 keep grinding brother man

[@astroblemeRC]

I started BW squats recently, I can do 2 sets of 15 in the morning and 2 sets of 15 or n the evening. I feel like my legs are getting stronger! I’ll build up as much as I can in the coming months and years 😊

[@Kboges]

Nice job! This is the way to go. Keep at it and it will serve you well.

[@FightTheMonopoly]

Update?

[@astroblemeRC]

@@FightTheMonopoly my squats progressed well and it helped me do daily tasks even more easier, I still do them but also recently purchased some weight plates and used dumbbells for squats to try and add muscle to my squidward legs, but have recently stopped due to developing planter fasciitis (possibly from being too heavy and standing for extended periods of time, but am now training chest delts, biceps and stretching too. I would say body weight squats is fantastic to keep your body healthy so you don’t deteriorate as you age and stay strong and active, a must in any daily activity regime! Thanks for the interest! 😊

[@ReggieMisFit]

commenting to keep you accountable

[@astroblemeRC]

@@ReggieMisFit thank you, I need the motivation, I’ve been poorly with a cough/cold that I haven’t been able to shake for over a month. Have been training though throughout, just not as hard. Stay strong and healthy 👍🏻

[@CoreySpringer]

Interestingly, I can say this legitimately works. And it's something I practice personally... Some months ramping the volume upwards of 10,000 repetitions per month. Other months we focus on deep squat holds. Great video.

[@SupaPoopaScoopa]

Just started doing squats in me room yesturday planning to do it everyday... then I see this personised video recommendation.. Feels like I'm being watched!

[@georgikanev6745]

I don’t know what is it about you but you inspire me to actually apply your advices into practice. I just followed your advice and did full body squats throughout your video (I was listening as you’re speaking so I lost the count.) At some point I just want kept going (even thought your legs are burning) because I knew if I did stop - that was it. Lol. Bottom line - your educational and inspiring videos help me in my fitness journey. Thank you. God bless and keep up the good work.

[@tahmidjunaeed9307]

daamn man, 500 squats set is a damn hard thing . I was having 25 a set till now , but now i guess i gotta get that level like yours ..... Thanks for the inspiration!!!!

[@dreamdiction]

I didn't know anyone could do 500. Soldiers recruited for WW1 were only required to do 30 and 60% of them failed.

[@pattgsm]

4x25 of BWS and 4x25 alternating BW lunges have my legs on fire and. Working up to 500 is ridiculous unless you’re tying to covert that to being the best at doing 500 reps of anything. Performance, power, endurance gains will be minimal. If 100-200 reps is not lighting the fire it’s time to add some weight. Who has time for 500? I have other shit to do. Quality & Consistency over quantity.

[@mookielagaras9195]

Just worked up to a set of 200 last week after about 4 months of consistent training. Thanks for all the videos and explanations; I-and I assume many others-may not have had the switch in mentality from quantity-primary to quality-primary focus on movements. My mobility, strength, and endurance have all increased in a way I didn't think I was capable of achieving, so thanks for helping to open that door.

[@davidfrey08]

I'm going try this as a skateboarding warmup. Thanks for the inspiration man!

[@BlewJ]

Thank you for listing them at the beginning

[@dreamdouble5764]

did 50 slow deep squats while watching this... going to start doing them daily thanks to this vid!

[@Kboges]

I love it! Well done!

[@runnersluck4390]

This is great stuff and totally agree with you, works like a charm. Especially for endurance. Only thing I worry about is joint and cartilage overuse and less regeneration with aging. I try to not overuse anything since I've been exercising for 28 years now. Swimming is my current go to for endurance. I love videos like this!

[@notorious7299]

Sqauts especially hindu squats can make your joints stronger

[@JTFSIX]

Then don't perform squats - eat your oatmeal and drink plenty of water, stay safe.

[@runnersluck4390]

@@JTFSIX hahahahahaha, I bet you thought that was so clever! I started heavy lifting at 12, if I did 500 squat sets my knees would've been shot by 22 and after your 30s you don't even make new cartilage. So go drink your milk and prove to the world how "smart" and "strong" you are.

[@TheLifepure12]

would collogen supplements help with regeneration?

[@runnersluck4390]

@@TheLifepure12 probably. Also switching up movements since its very high rep. This channel has a great video on the pros and cons of high intensity training and some great pointers that I totally agree help avoid any overuse injuries.

[@kataotr3816]

Many thanks as always 😷🤙🙏

[@zarithimran2486]

Like the content is really good bruh, the explanation really helpful

[@albertsmith9315]

My center of gravity is such that my form suffers when doing "naked" squats, even when putting my arms out in full extension. Now I use a light kettlebell (16kg) held in goblet squat position and that simple counter balance fixed all my problems. Maybe, not "body weight" but perfect form with butt-to-calf range makes this effective.

[@Rishro29]

Try heel elevated squats

[@edfederoff2679]

In my late 50's, thru my early 60's, I worked up to 200 - 250 Hindu squats a day in sets of 25, then 50, 75, 100, and eventually - 125. I stopped for a few years after an ankle injury - and have just recently re-started, at 69. The muscle memory is still there, but it is rough! I'm back at doing 50 in 5/10's - thanks for the encouragement!

[@Kinsman19]

Can definitely confirm the hiking bit. I live in the Appalachians and hike regularly. Nothing has improved my hiking stamina more than high rep squats and deep knee bends (Which I found on your channel. Thanks for that). They've had more carryover than burpees, skipping rope, sprints, etc.

[@Kboges]

Yeah I have found the same. My hiking and mountain biking, specifically, have benefited so much from these. Also the horse stance has helped a lot too.

[@MeLoSonn]

Great videos my friend!

[@Pain-qt7ow]

I’ve reached the 3k rep range. It was amazing for pushing myself to the next level. Definitely not the best for size, but more for the endurance, and the mental toughness.

[@user-cq8hw3ni7g]

Does it help u in weighted squats

[@CoreyShelton57]

Count to 5 when you go down then explode up if you could do 1200 I'm a row like that you did better than me in my prime

[@tintintin070]

I really doubt that but take it as a compliment if you actually can

[@SpiritusBythos]

Thank youbfor the inspiration and recommendations. Do you ever rais your arms out in front at 90° ? That is part of the nitric oxide dump/workout. I love it PEACE

[@anthonyedwards2534]

Hello K; I just stumbled upon your sight & was intrigued. I am a 59 yr old man with some health challenges who is going to do your squats for a 30 day trial. I also remember reading about the great Hindu wrestler Gama the Great who did high rep body squats as part of his physical regimen & he was in phenomenal shape; thanks for your video! 🙏😃👍🐜🦁

[@OgloVermark]

Gonna commit and do those 500 the following morning, really motivating thanks for posting ! Amazing !

[@billsalcido7878]

Hows it been going?

[@mhkl5448]

You can check out "the great ikram" doing 2000 squats in under an hour if you like this and are into bodyweight squats. He is doing sets of 100. He is probably a few inches shorter and with less body weight but a beast nontheless. High rep bodyweight movements are really unappreciated. Great job !

[@Kboges]

WOW! That is incredible.

[@danieledragone423]

When I was in my 30/35 I’ve been doing a 750 set once a week and my goal was 1000. Very stressful and painful, mentally. Then I broke a knee freestyle windsurfing but I think my body did it on purpose because in need of some rest. Now I’m 56 and I’m going on with a single 200 bodyweight squat set once a week. I still practice windsurf, kitesurf, SUP surf, surfskate and Yoga. Cheers from Italy

[@Kboges]

Ciao Daniele! Sorry for you injury. 750 once per week is incredible, brother! How long did you do this for? What other positive benefits do you experience?

[@danieledragone423]

@@Kboges Hallo, I started with 100 reps adding 10 reps every week. Having strong legs helped me in my sport practice.

[@squarecracker]

@@danieledragone423 do your squats on your sup. i do one squat every 5 strokes.

[@djjoj]

Damn 525! Super human! You're my inspiration!

[@MR-yp7mu]

I always overlooked body weight squats but because of your videos I started doing them again. It actually make sense when you think how we use our legs in real life.

[@1unsung971]

We walk more than we squat. We don't squat because we use chairs. Squatting is a work posture, not a high rep exercise. Watch Bushmen working around a fire. That's what squatting is for, not for high rep exercise.

[@MR-yp7mu]

​@@1unsung971 If you had done any physical labor, you would have known that a lot of squating, kneeling, and bending were involved. High rep, low-intensity squats. No need to watch the bushman, watch a carpenter.

[@1unsung971]

@@MR-yp7mu I have done a lot of physical labour. Don't make assumptions; it makes you appear stupid, which you clearly are not. Carpentry is a much more recent activity than the life style of hunter gatherers. You could study anthropology.

[@AlexM-vh2pu]

Just ran across your site. Awesome!! I been on a diet of high rep push ups,pull ups and bodyweight squats for the last 10 years and feel awesome at the age of 59. Do you incorporate/dedicate any time for specific core training? lately I have been adding plank variations to my routine.

[@Kboges]

Alex! So good to hear this. High rep basics make for a powerful practice. Yes, I do add some core work in after my main exercises. I like plank variations, hanging leg raises, and occasionally L sits.

[@tommack8650]

Glad to hear Alex. Same age and story here. I started training to continue playing sports (all the balls and boards 🤙) and maintain my agility and coordination. I start with 45 degs, then 90 degs, and finish with deep (toddler) squats to touch the floor each rep. At my age, longevity is my goal. In addition to other good tips, maybe also try some boxing or MMA training for the core. Has worked well for me and my program. Let's keep going!

[@lilshinobu]

I’ve been doing 200 daily and honestly I feel amazing my knee caps and heels don’t hurt no more

[@Kboges]

Yeah they can be great for that. They definitely help my knees.

[@1unsung971]

THEY WILL EVENTUALLY

[@evana1900]

I needed this. Thank you

[@Kboges]

My pleasure, Evan!

[@phillipjordan3013]

Yes I'm glad I found your channel. I'm built just like you and do not like heavy weights. I'm 42 and am mindful of saving my joints. Most other channels are just workouts for stiff bulked out meat heads. Great info very practical

[@Kboges]

Thank you Phillip! I appreciate the support. Feel free to reach out if you ever have any questions!

[@farmanshaikh6405]

Impressive!!! Have you ever suffered any injury, or soreness, in the piriformis, after doing this volume so regularly? I imagine, good form is essential, especially when doing high reps

[@peterjohndeligero5699]

seeing other people take action and have good results motivates me as well

[@Kboges]

Awesome! Get after it, Peter!

[@hisanzee3052]

Love the content!

[@Kboges]

Thank you!

[@megamanx766]

Been doing this for almost 2 years now. Thanks!

[@Kboges]

Awesome! I hope you have enjoyed and they have helped you!

[@etoledo18]

its really good for cardio too ( Low impact cardio) ! hi reps add in a jump to it ..

[@Kboges]

Absolutely! High rep squats are awesome cardio!

[@etoledo18]

@@Kboges hell yeah I'm glad u agree. I def think it's cardio. 👍

[@michaelm2502]

Super slow squats are good to mix in with your regiment. Holding in the down position, thighs parallel to the floor, for ten seconds or more. One rep in total taking 30 sec to a minute, but so tough! Activating different muscle fibers.

[@Kboges]

Spot on with this. They are really tough!

[@stevenscott2136]

My physical therapist taught me "wall sits", basically what you describe except back to the wall so you don't fall over, and just hold a sitting position. Ouch.

[@Kboges]

@@stevenscott2136 Yeah they are a killer quad conditioner

[@michaelk58]

Enjoyed your video. I will increase my squats today!

[@michaelscarbrough7769]

Going to take this on. Thank you. I’ll report back in a few months.

[@Dadd00]

A few years ago, I thought doing a lot of body squats was bullshit as for as losing weight. Then I tried it and lost 30 lbs so fast that people thought it was sick. I was doing 100 a day.

[@XTheSpartanX7]

Due to scoliosis being an issue. Bilateral loaded exercises for lowerbody always gave me back issues and imbalances development and I had always discounted the prisoner squats, cause hey, it's just bodyweight right? NOPE, added in 5 sets of prisoner squats to form failure and boy did that kill.

[@Kboges]

Right?! They are so underrated. They absolutely fry the legs!

[@user-dm7bw9os7w]

Great content !

[@Kboges]

Thank you!

[@zachvanslyke4341]

Awesome. Good info

[@Kboges]

Thanks, Zach!