30 Day Squat Challenge - With Weights: Build Strength, Burn Fat, Transform Your Physique

Welcome to Your Ultimate 30 Day Squat Challenge - With Weights

Ready to level up your squat game? The Lipstick Lifters 30-Day Squat Challenge is here to help you get strong - build muscle & burn fat, with one simple exercise. - the squat.

We’re talking about getting the amount of weight you can squat from 0 - 25 KG in just 30 days - That’s 55.11 lbs for our American readers.

Think you can do that? I know you can!

Traditional squat challenges rely on endless reps, which is great for endurance, but does nothing for your physical strength.

Our squat challenge, just like all of our Workout Plans, adds the magic ingredient that makes you stronger: weight.

By incorporating weight into your squats, you’ll fast-track your results and see real, sustainable progress in just 30 days.

Why Weighted Squats Are a Game-Changer

Most squat challenges end with participants doing 200+ bodyweight squats by the final day.

While this may sound impressive, it’s quite a waste of time. - Unless of course your goal is to build up the endurance to do 200 bodyweight squats.

But let’s be real, most people don’t do these challenges because they want to be the best at doing 200 bodyweight squats consecutively.

Here’s why weighted squats are better:

You’ll Build Strength Faster: Adding weight to any exercise breaks down the muscle, so that when you’re recovering, it can rebuild itself to be stronger, leaner and more powerful.

You’ll Burn More Calories: Weighted squats puts more physical exertion on the target muscle groups, increasing calorie burn and boosting your fat burning potential, during the exercise, in recovery and beyond.

You’ll Sculpt Your Physique: By building lean muscle, you’ll improve your body composition and achieve a toned, strong look that is sustainable long term.

You’re Going To Feel Great: This is the unintended consequence of lifting “heavy for you” weights - you’re going to feel empowered beyond anything you can currently imagine.

At Lipstick Lifters, we push for quality over quantity. Every rep matters, it should be performed with proper form, a full range of motion, and just the right amount of weight to challenge you safely.

How Lipstick Lifters 30-Day Squat Challenge Works

This challenge is designed for beginners, but can be adjusted to suit a more advanced fitness level. All you need to do is progressively increase the weight you lift to keep your muscles challenged and growing.

Notice the number of reps is reduced as you get heavier - follow this challenge exactly as written - there is a method here that will make you stronger!

Save the image below so that you can refer back to it throughout this process:

Equipment Recommendations:

Squat Rack: This is the best option for maximising weight and progression, but not necessary for beginners. If you’re already squatting in the rack, start the challenge on a weight that you can comfortably perform 12 complete reps of, and follow the incremental weight increases and rep drops from there.

A Fixed Barbell: A great alternative if you’re not ready for the squat rack. Just use one of the fixed barbells, usually found on the barbell rack in the gym. Start at the weight you can comfortably perform 12 reps of and go from there

Dumbbells or Kettlebells: These are perfect for beginners or for front-loaded variations. For the purpose of this challenge, it’s up to you if you want to perform a front loaded or a back loaded squat. If you use these weight options, they will be front loaded.

A quick lesson in the difference between a front loaded and a back loaded squat:

The front loaded squat puts emphasis on your anterior chain (the muscles down the front of your body. A back loaded squat puts emphasis on your posterior chain (the muscles down the back of your body.

Ideally, you should do both variations. But for the purpose of this challenge, choose one and stick with it for the 30 days. You can always come back and repeat the challenge with the opposite variation.

Form First: How to Squat

Before adding weight, it’s essential to master your squat technique. Make sure you are performing good clean reps with a full range of motion.

You should squat to parallel at least, this means your quads should be parallel with the floor. If you can go lower, do, but don’t worry about it for now if you can only get to parallel.

If you can’t squat to parallel

Do box squats, this gives you the benefit of knowing you are squatting to the right depth when your bum reaches the box, you can also use a bench for this.

If you can’t manage that, sit on the box/bench and stand back up. Do this until you are able to perform the squat without needing to sit.

Take as long as you need, there’s no need to rush, it’s more important that you get this right.

Choose your squat stance

Decide if you want to do a conventional squat or a sumo squat. The sumo squat will put more emphasis on your glutes and the conventional squat will put more emphasis on your quads.

Choose your weight

Decide if you want to use a barbell, a kettlebell or a dumbbell, these are the most ideal options, and remember your aim is to get to 25 KG (55.11 lbs), so make sure you have enough weights available to progress.

How To Use A Squat Rack

If you’re doing a back loaded squat, you will eventually need the rack to get the weight on your back in the first place, since there will only be so much you can lift over your head to get the barbell in place to begin with.

So with that in mind, you should check out this article about How To Use A Squat Rack.

The Lipstick Lifters Path To A Stronger, Leaner You

This isn’t just about squats—it’s about discovering your strength. Each day of the challenge is an opportunity to prove to yourself what you’re capable of.

By the end of the 30 days, you’ll:

Feel physically stronger.

Have built lean muscle.

And have the foundation for long-term strength training success.

And if you love the challenge, our full workout plans can help you get results faster with strength training. You can subscribe for full access, or pay as you lift.