This account is based on the premise of the Fitness Fridays themed day! We’re going to publish a small challenge for people to achieve every week, so that they ave incentive to get into better shape and to post about their achievements every Friday. These challenges are intended to be achievable, and can help build those who need a bit of motivation build up their basic strength and endurance over time.

Additionally, as promised in our announcement, we’re giving out weekly prizes for Fitness Friday post of the week, up to 2 HSBI (depending on whether the challenge was completed)! More details about the prizes here. This prize will increase over time as the account’s earnings increase, so in the future expect prizes of 3 HSBI, 4 HSBI, etc.

Without further ado, let’s get to our winner and to this week’s challenge:

Winner of This Week's Best Fitness Friday Post

This week's 1 HSBI prize goes to... @mviews for this Fitness Friday post! (Even though it was posted without "Fitness Fridays" in the title, I still caught it!)

Congratulations! Keep up the strong work. 💪

This Week’s Challenge

Starting with 1 set of 8 weighted squats, do an additional 1 set every other day until the end of the week. For example, you’d start with 1 set of 8 weighted squats on April 5th, progress to 2 sets of 8 weighted squats on April 7th, progress to 3 sets of 8 weighted squats on April 10th, and finish off with 4 sets of 8 weighted squats on April 13th. If you complete the challenge, then you’ll have managed to do 10 sets of weighted squats (a total of 80) by the end of the week!

The squats in each set should be consecutive, but the sets do not have to be consecutive. Just ensure that you complete them with good form and without injury. Use a weight with which you're very comfortable (a 45 pound bar is a common starting weight).

Feel free to post your progress on the challenge throughout the week, but please make sure that you post the final results on Fitness Friday!

Here is an embedded video demonstrating proper weighted squat form.

Some Precautions & Safety Warnings

When doing any exercise, pay attention to form first and foremost. Proper form is important for the purposes of safety and so that you can get the most out of the exercise. Improper form can lead to injuries and also decreases the efficacy of the exercise.

It is normal to feel muscle fatigue, and when approaching the end of a set, a bit of “burning” as you’re completing the movement. That burning sensation often comes from lactic acid buildup, and you’ll recognize it as you continue doing repetitions – it tends to go away pretty quickly once you finish the exercise.

If you feel sharp pain at any point, then immediately cease the challenge and go see a doctor as soon as you can. Do not push through sharp pain, or you risk worsening a potential injury.

Good luck with the challenge!

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Follow our curation trail and earn 1 HSBI per month!

Refer people to the community and earn 2 HSBI per person who joins, plus a chance at a bigger prize!

Here’s a permanent invite link to the FreeCompliments Discord!