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two hundred sit-ups two hundred squats Before you dive in and start the two hundred squats program, you should: obtain medical advice and clearance from your doctor take an initial squats test. The test will highlight your current fitness level and determine where to start and how to plan your squats training program. To perform the test, simply execute as many good-form squats as you can. Note: Please don't push through the pain barrier and reach the point of complete failure. Once you've performed the test, make a note (mental or otherwise) of how many, or how few, squats you were able to perform. Before starting Week 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. Don't forget how many squats you performed in the test and if you're still keen to improve your core strength and fitness, read on to learn more about the program. * If you're concerned about your Rank in the extreme left column; there's really no need.