Squats Challenge FAQs

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What does the Squats Challenge involve?  

We’re asking supporters to complete 100 squats a day whilst fundraising for our cancer research in November for Stand Up To Cancer.

When is the challenge?

The challenge starts on Friday 1st November and runs until Saturday 30th November.

Do I have to complete this challenge in November? Can I start my challenge late or early? 

Whilst we encourage everyone to complete this challenge in November, this is a personal challenge, and you can start and finish your challenge at a time that is convenient for you. 

Do I need to complete my 100 squats all in one go?

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 help accelerate research.  

I’ve signed up, now what? 

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

How do I track my squats? 

We recommend using our challenge 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 Fundraiser to encourage donations!  

How do I squat? And safely? 

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 example: Proper Squat Form: 10 Variations, Barbells, Common Mistakes, More (healthline.com)

Will I get a medal? 

Unfortunately, medals come at a huge cost to Stand Up To Cancer so we will not be sending these out. However, we will send all supporters a certificate and you can access digital badges to shout about your achievement on social. 

How do I get my free t-shirt?

Complete the sign up form to receive your free Stand Up To Cancer t-shirt in the post. Once completed, please allow 14 working days for your t-shirt to arrive. If you have not received your t-shirt within this timeframe please contact: supporter.services@cancer.org.uk.

Can I order my family/friends a T-shirt too?

Sending out your t-shirt comes at a cost to Stand Up To Cancer. We ask if you do request a t-shirt that you set up an Online Fundraiser and donate to your page. Alternatively, additional t-shirts can be purchased on our online shop.  

My t-shirt doesn’t fit, what shall I do? 

Unfortunately, returning the t-shirts comes at a cost to Stand Up To Cancer, 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.

Is there a minimum sponsorship amount?

There is not a minimum amount of fundraising that we set for participants, but we recommend that supporters set a reasonable target of raising about £150. 

I don’t have Facebook, can I still join the challenge?

Of course, if you don’t have Facebook, you can set up a Stand Up To Cancer Giving Page and collect sponsorship for your squats challenge.

Can under-18s take part? If they can, how should under 18s register and does this have to be with their guardian’s consent? 

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.  

What if I don't complete the challenge?

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

What if I miss a day?

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

Do I need to provide evidence that I have completed my daily/monthly squats? 

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 is important! Make sure you keep them posted on your progress and share videos and photos throughout November the more updates the better. Supporters who regularly post their progress raise on average 40% more.  

How do I raise money? 

Online Fundraisers is the easiest way to raise money. You can set up your Online Giving Page and then easily share the page with your friends and family to gather sponsorship for your challenge.   

Are there any fundraising materials available?

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.

Is there an entry fee? 

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

Can I raise money offline? 

You can use our sponsorship form to raise money rather than using an online method. Simply download and print off to keep track of all your sponsorships collected or pledged. Once you have completed your fundraising, please send the form with a cheque to: November 100 Squats a Day in November Challenge, Stand Up To Cancer, PO BOX 1561, Oxford, OX4 9GZ.  Please note we are currently experiencing a delay in receiving and processing donations so do bear with us if it takes a little longer than usual to receive an acknowledgment.   

Can I split my sponsorship money between Stand Up To Cancer and another charity?

This challenge is specifically a fundraising initiative developed by Stand Up To Cancer, and therefore all fundraising must go direct the charity.   

What is Gift Aid?  

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 Stand Up To Cancer 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. 

What is Stand Up To Cancer?  

Brought to you by Cancer Research UK and Channel 4, Stand Up To Cancer is a fundraising campaign that brings the UK together to speed up progress in life-saving cancer research.  

Where does the money we raise for Stand Up To Cancer go? 

100% donations received by Cancer Research UK in connection with the SU2C 100 Squats a Day in November Challenge will go towards the Stand Up to Cancer campaign, which means 100% of the income is spent on research.  From transforming radiotherapy into a precise, anti-cancer weapon, to developing new ways to stop cancer cells from spreading around the body, Stand Up To Cancer are supporting 64 clinical trials and research projects that will help us bring new treatments and technology to people with cancer – ultimately saving more lives. 

What does the Squats Challenge involve? 

Stand Up To Cancer is a fundraising campaign brought to you by Cancer Research UK and Channel 4. As a result, Stand Up To Cancer occasionally uses the advice, resources and support of Cancer Research UK to ensure your experience of fundraising is fulfilling, enjoyable and fully supported.