100 Squats a Day Challenge FAQs

Participants raise money for Cancer Research UK by challenging themselves to do 100 squats a day across the month of February.  

Yes! If you don’t have Facebook, you can set up a Cancer Research UK Online Giving Page using the link below and collect sponsorship for your 100 Squats a Day Challenge: https://activities.cancerresearchuk.org/squat-100-challenge-feb-2025

Click 'Join Group'. Once you're in, you can complete a form to get your free t-shirt, get tips for completing your squats, be inspired by other fundraisers and find out anything you want to know about the challenge.  

Whilst we encourage everyone to complete this challenge in February, this is a personal challenge, and you can start and finish your challenge at a time that is convenient for you. If you can’t complete your squats count on any day, then you can make up for it at any point of the month and continue the challenge into March.  

There is no entry fee for this challenge. Participants are required to collect any sponsorship to Cancer Research UK through their Online Giving Page. This will automatically be sent to us once paid onto your fundraising page.  

You can complete the challenge in any way that suits you. There are people of all levels of fitness doing this challenge. The important thing is that you’re doing something that challenges you, whether that’s all 100 squats in one go or split up over the day. It should be tough, but doable. However, you choose to complete the challenge and raise money, you’ll be helping beat cancer.  

Don’t worry you can make up the number of squats on another day or extend your challenge into the following month if needed. Complete the challenge in a way that suits to you. 

The only thing that matters is that you challenge yourself, so try to complete as much of the challenge as you can. Whether you complete the full 100 squats a day for the whole of February or not, the money that you fundraise will allow Cancer Research UK to continue to fund life-saving research and we can’t thank you enough.   

We trust you! You don’t need to provide evidence that you’ve completed the challenge to us. Updating your friends and family on your online fundraising page, however, is important! Make sure you keep them posted on your progress and share videos and photos throughout February – the more updates the better. Supporters who regularly post their progress raise 40% more on average.
  

We recommend using our squats calendar to keep track of your progress.

Tick off each day you’ve completed your squats and track the number of squats you’ve done so you can see your overall total. Don’t forget to post about your progress regularly on your online giving page to encourage donations! 

There are many ways to squat and different types for different levels of experience. We are no experts, but there are some great resources online to guide you on how to squat with the correct form to avoid injuries. See here for some examples: Proper Squat Form: 10 Variations, Barbells, Common Mistakes, More (healthline.com) 

Complete the below form to receive your free t-shirt in the post. Once completed, please allow 10-15 working days for your t-shirt to arrive: https://activities.cancerresearchuk.org/squat-100-challenge-feb-2025

If you have not received your t-shirt after this time, please contact: supporter.services@cancer.org.uk.  

We offer the option for supporters taking part to opt out of being sent a t-shirt should they not need one for the challenge. When filling out the form, simply select ‘no’ where it asks if you’d like to receive a t-shirt, you’ll still receive a Giving Page, be able to join the challenge group and take part! To sign up to the challenge, please follow the link below: https://activities.cancerresearchuk.org/squat-100-challenge-feb-2025

If you have any further questions please email supporter.services@cancer.org.uk or call 0300 1231022 (lines open 08:00 – 20:00 Monday to Friday and, 09:00 – 17:00 at weekends)    

Unfortunately, returning t-shirts comes at a cost to Cancer Research UK, therefore, we ask that you keep hold of it for personal use (for example bed, gym, give to a friend, etc). If you would like a replacement, please use our online shop linked below: https://shop.cancerresearchuk.org/product/cancer-research-uk-t-shirt  

Sending out your t-shirt comes at a cost to Cancer Research UK so please only order one t-shirt to ensure as much fundraising goes towards our life-saving research. We ask if you do request a t-shirt that you set up an Online Fundraiser and donate to your page.  

Additional t-shirts can be purchased here.  

Unfortunately, medals come at a huge cost to the charity so we will not be sending these out. However, we will send all supporters a certificate in their completion email at the end of the challenge and they can access downloadable digital badges to shout about their achievement on social media. 

Yes, under 18s can take part in this challenge, but we do not market to them and any third-party platform forum (e.g. a Facebook forum) is only available to over 18s. If under 18s are taking part, their parent/guardian must consent to the child’s participation, supervise the challenge and accept responsibility for complying with the challenge rules. Currently we are unable to accept registration for a child, so the child’s parent/guardian have to register on the child’s behalf. Similarly, if a child wants to raise money online and/or join a forum, the child’s parent/guardian must register for an online fundraising page and/or join the forum on the child’s behalf.  

Participants register as an individual but can take on the challenge as a team and split the activity up as a group or all complete the 100 squats across the month. They can also set up a Team Giving Page and invite other registrants to join via the Cancer Research UK online fundraising site.  

To set up a team:  

1. All your team will need to sign up to the Squat 100 a Day in February Challenge so they each have their own Online Giving Page  

2. Once everyone has signed up, log into your account  

3. Hit the 'Create new team' button and follow the instructions  

4. Once you've created your team, you can send the team page URL to friends and family so they can join too!  

https://www.cancerresearchuk.org/get-involved/find-an-event/charity-walk...

Yes, under 18s can take part in this challenge, but we do not market to them and any third-party platform forum (e.g. a Facebook forum) is only available to over 18s. If under 18s are taking part, their parent/guardian must consent to the child’s participation, supervise the challenge and accept responsibility for complying with the challenge rules. Currently we are unable to accept registration for a child, so the child’s parent/guardian have to register on the child’s behalf. Similarly, if a child wants to raise money online and/or join a forum, the child’s parent/guardian must register for an online fundraising page and/or join the forum on the child’s behalf. 

Our Online Fundraising Platform is the easiest way to raise money. You can set up a Giving Page here: https://activities.cancerresearchuk.org/squat-100-challenge-feb-2025

You can then share the page with your friends and family to gather sponsorship for your challenge.   

There is no minimum amount of fundraising that we set for participants, but we recommend that people set a reasonable target of raising about £150.   

We have plenty of fundraising tools and ideas to help you raise life-saving donations. Please see our fundraising hub with everything you need from the challenge here: /get-involved/find-an-event/100-squats-a-day...

You can use our sponsorship form to raise money offline rather than using an online method. Simply download it and print it off to keep track of all your collected or pledged sponsorships. Once you have completed your fundraising, please send the form with a cheque to:    

Squat 100 a Day in February Challenge , Cancer Research UK, PO BOX 1561, Oxford, OX4 9GZ.

This challenge is a fundraising initiative specifically developed by Cancer Research UK, and therefore all fundraising must go direct to the charity. 

Gift Aid is a tax relief allowing UK charities to reclaim an extra 25% on every eligible donation made by a UK taxpayer. This means Cancer Research UK can claim an extra 25p for every £1 donated, without it costing you or your sponsors an extra penny. If the donation is eligible for Gift Aid, sponsors need to fill out the sponsor form, following the guidelines at the top of the page.