Strength Challenge

About This CHALLENGE

Transform your body this June with our free 30-day Strength Challenge— no equipment, no gym, no experience needed. Each day you’ll ramp up push-ups, squats, and planks to build real full-body strength, endurance, and confidence, anywhere you are. Ready to feel the proven benefits? Join now! Here are just a few scientifically backed perks:

Muscle Strength and Mass

Builds lean muscle and enhances physical function for everyday activities. (source)

Better Metabolic Health

Improves insulin sensitivity and reduces risk of type 2 diabetes. (source)

Increased Bone Density

Stimulates bone growth, reducing risk of osteoporosis and fractures. (source)

Improved Mental Health

Reduces depression and anxiety. Enhances mood and cognitive function. (source)

Lower Cardiovascular Risk

Lowers blood pressure and improves overall heart health. (source)

Enhanced Quality of Life

Improves sleep, energy levels, and self-esteem for better well-being. (source)

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INSTRUCTIONS for this Challenge

Build full-body strength with three simple exercises that progressively increase over 30 days of June.

The Challenge: Complete three bodyweight exercises daily with gradually increasing reps. You can do them all at once or split into multiple sessions throughout the day.
Daily Exercises: After each exercise we paste an example 15 second video that showcases the correct way to do those exercises (however feel free to do your own research on YouTube):

• Push-ups: Start with 10 reps, add 2 daily - how to video
• Squats: Start with 10 reps, add 3 daily - how to video
• Plank: Start with 20 seconds, add 5 seconds daily - how to video
Recovery: Every 4th day is a "deload day" - return to Day 1 numbers to let your body recover.
Make It Work For Your fitness Level: though if you have the form we strongly recommend the regular version. You can search examples on Youtube how to do the Beginner or Advanced versions
• Beginners: Try knee push-ups, shallow squats, or shorter planks
• Regular: Standard push-up, squat & plank
• Advanced: Use diamond push-ups, jump squats, or side planks
• Focus on proper form over quantity

Day	Push-ups	Squats	Plank (seconds)
1	10 reps	10 reps	20 sec
2	12 reps	13 reps	25 sec
3	14 reps	16 reps	30 sec
4	10 reps	10 reps	20 sec
5	16 reps	19 reps	35 sec
6	18 reps	22 reps	40 sec
7	20 reps	25 reps	45 sec
8	10 reps	10 reps	20 sec
9	22 reps	28 reps	50 sec
10	24 reps	31 reps	55 sec
...	...	...	...
27	50 reps	69 reps	120 sec
28	10 reps	10 reps	20 sec
29	52 reps	72 reps	125 sec
30	54 reps	75 reps	130 sec

Download a printable full 30-day sheet here

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Our Mission

We explore the effects of popular habits and routines on physical and mental health. Through monthly challenges, we gather concrete data and share valuable knowledge with our community & and the world.

As of now 51387 people from 91 countries have signed up for our 6 Challenges: Ice Challenge, Yoga Challenge, 10.000 Steps Challenge, Meditation Challenge, Intermittent Fasting Challenge, Strength Challenge, Digital Detox Challenge

The Strength Challenge has been successfully joined!

Further updates will be sent by email. We also invite you to follow us on Instagram here to get all the updates about this incoming challenge and during the Challenge.

Want to make the Commitment Stronger? According to research published in the Journal of Applied Psychology, individuals who made their commitments public were 65% more likely to stick to their goals compared to those who kept them private. This is because public commitments create a sense of accountability and social support, making it easier to stay motivated and on track.

This is optional but if you want to take it to the next level Share your commitment on your social media or with friends and family. This can be as simple as saying:

"I have decided to do a 30 consecutive days of The Strength Challenge in June. Keep your fingers crossed!:) #TheStrengthChallenge"

Join the STRENGTH CHALLENGE Now!

This Challenge has started and can still be joined until Day 3!

Share your journey with other participants using hashtags #TheStrengthChallenge, #JuneStrengthChallenge and tag @theorgchallenge to get featured on our social media channels.

By clicking “I'm in!”, you confirm that you have read the safety warning and agree to receiving emails and to processing of your personal data in accordance with the Privacy policy

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SAFETY warning:

The Challenge progression ensures safe, steady progress, reducing injury risk. However only you know your existing level of fitness and prior or current injuries. The exercises can cause typical after-workout muscle soreness. However they should never generate pain. If that is the case stop the challenge immediately and consult your doctor.

Frequently asked questions

How do I join a Challenge?

There is a "Join Challenge" button for any active challenge. There will be 12 Challenges per year. You are free to join any time however joining on the first day of a given month is how the game is meant to be played to experience a full month of a given challenge.

What are the instructions for a Challenge?

All necessary instructions are always found on the page of a particular challenge. If you haven't received the email 1 day prior to the Challenge don't worry! The email only contains a part of the message which is included on the Challenge page anyway. But the instructions are really extremely simple. For the "10.000 Steps Challenge" it could be "Just walk at least 10000 steps per day". For the "Meditation Challenge" it would be "Just sit and meditate for 15 minutes a day, anywhere, at any time, with any meditation method you can find online".

Where are the Challenges happening?

All Challenges can be done from your location. Each Challenge is done in such a way that there is no particular location to attend to.

At what time during the day do I have to do a Challenge?

Challenges can be done at any time during the day, whether it's morning, evening, or mid day. Though it is much easier to stick to a routine in the morning as mornings can be typically controlled whereas the evening tends to be more chaotic and have unscheduled tasks that need attending.

Is this FREE?

Yes, all challenges are and always will be free to join and participate in.

Why trust us?

We’re not selling anything. We’re learning alongside you

How do the monthly $3000 prizes work exactly?

There will be 3 (three) $1000 prizes per chosen Challenge (not all Challenges will have prizes). To be eligible for the prize one has to share their daily journey with a hashtag chosen for each Challenge. Then, After the Challenge has ended send in the links to specific videos to [email protected] where the posts can be verified. At the end of a Challenge the 3 winners will be chosen by TheChallenge.org team based on the most well done daily documentation of a given Challenge. Numbers of followers, likes, comments on social media etc WILL NOT matter. Read all the requirements here and in the contest terms in each of the Challenge pages near the sign-up area.

I don't have an Instagram or YouTube account, can I still participate?

Absolutely! You don't need to do anything to participate since the challenges can be done from anywhere. To sign up and receive updates about the challenge or to be able to contribute to a science questionnaire at the end you just need to have an email and join a Challenge on the website. Instagram or Youtube accounts are only a requirement for people who want to have a shot at the Prizes. That however requires daily posting on those channels for a whole month so is very rarely done. Approximately 99.5% of all Challenge Participants do it for the Challenge itself and do not post daily on their social media channels. We are just happy if you do the Challenge!

Is this a non-profit organization?

TheChallenge.Org is a for-knowledge organisation. The organisation is not a typical non-profit. It will have an optional donation model for people wanting to support it and help cover the cost of operations.

Who are the people behind this project?

The Founder of the project is Karol Banaszkiewicz (Twitter/X: @KarolChallenge) , a successful entrepreneur who sold his company and decided to commit his time & resources in pursuit of a goal to measure how various habits impacts peoples physical & mental health.