The 30 Days Squats Challenge in November

Join us this November in completing 30 Days of Squats for Refuge!

Date: 01 - 30 November 2022

Your challenge is just what it says on the tin – to complete 30 consecutive days of squats in the month of November, while raising vital funds for Refuge.

We cannot wait to see what you achieve and will be with you for every squat you complete!

Download your social media assets

Download and share these images to your fundraising page or social media account to promote your challenge and boost your fundraising!

Finally, you can download the digital fundraising pack

Below are some frequently asked questions about the challenge.

Signing up to the event

All you need to do is register, and you will receive your free 30 Days of Squats fundraising pack and t-shirt. You are in! Please allow up to 10 working days for your pack and t-shirt to arrive. Next, make sure you join the Facebook group (by clicking on ‘Join Group’) so you can chat to other participants, get tips, be inspired, and find out anything you want to know about the challenge!

  • S 35/37″
  • M 38/40″
  • L 41/43″
  • XL 44/46″
  • 2XL 47/49″
  • 3XL 50/52″

You can purchase a Refuge t-shirt through our online webshop. Please note the cost of the t-shirt does not go to Refuge.

Yes! Please note these are not the challenge specific t-shirts but the standard Refuge t-shirt.


Yes, this event is a fundraising challenge. Every pound you raise will help Refuge continue to support thousands of survivors of domestic abuse on any given day. Just £10 could provide a woman arriving at a refuge with the essentials she needs for her first night. Every pound helps!

We’ve set your fundraising page up for you.

Here are 3 tips for your fundraising:

  1. Make a personal donation to your page. This will show your friends and family that you are committed to the challenge and fundraising for Refuge
  2. Share your page around payday when people are feeling generous
  3. Make it fun – you could organise a sweepstake asking supporters to guess the total number of squats you will complete during the challenge and donate to your page. You could find a prize for the closest guess (even if it is just a shout out on your page).

Once you have set up your fundraising page, start sharing it on your social media channels. Make sure you add a picture to your fundraising page and explain why you are taking part in this event for Refuge. All the money raised on your page will go directly to Refuge so you do not have to worry about that.

Yes! We also have Just Giving fundraisers. You can create a page on the Just Giving website, then share the link with chosen family and friends only.

There is no set fundraising target for this challenge. We just ask that you raise as much as you can. You could aim for £52 which could provide a mother and her children a safe night’s stay in a refuge. Or increase your target to £185 which could help fund the running of the National Domestic Abuse Helpline for an hour, providing lifesaving information to women wishing to flee.

All funds donated to your fundraising page go to Refuge. The money raised from this event will help Refuge support thousands of survivors of domestic abuse on any given day. Domestic abuse should not be tolerated and your fundraising will help Refuge provide specialist services and campaign for change.

You can donate directly to the 30 Days Squats Challenge Just Giving campaign. If you have collected the money, please ensure you do not tick the Gift Aid box.

Taking part in the challenge

The challenge starts on the 1st November. If you need to start a little earlier or later, then that is okay too.

This is a self-recorded challenge and you don’t need to prove that you have done the challenge. It is a community coming together, not a competition. All we ask is that you challenge yourself, have fun, and fundraise for Refuge!

The only thing that matters is that you challenge yourself. This will vary from person to person, so tailor the challenge however you like. It should be tough, but doable. You should feel satisfied when you finish it! Just do as much as you can.