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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 50100 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.