What exactly is this program?

Read the full details of what Squadra entails here, including the program timeline. That document starts with a description of who the program is for and who it’s not for. 

Do I have to do every workout?

No. There’s no minimum. All we ask is you do your best. However, most participants do most of the Squadra 10 workouts every week. If you can see yourself tackling most of those workouts each week, then you are in the right place. But if you can’t (even with guidance and support), then this program probably isn’t right for you. 

Is this for young fitness freaks? 

No. We’ve had people as old as in their sixties in this program and would welcome anyone older. We’ve also had members from all life circumstances: married, single, young parents, empty nesters, in addition to an even balance of men and women in the program almost every year. Most members have busy professional lives with demanding schedules, which is in part what makes our emphasis on high leverage habits and workouts attractive. 

Why such a heavy emphasis on strength training? 

Adding strength training to your exercise routine is vital to living healthier, longer years. Muscle degeneration can start as early as age 30, with a 3 to 5% loss of muscle mass every decade, and accelerates around 65. Experts emphasize the importance of building above-average muscle mass before this age to mitigate vulnerability to chronic diseases and injuries in later years. That’s why a regular weight-lifting regimen is critical. As Dr. Peter Attia has said, no 70-year-old ever says, “I wish I had less muscle.” 

Muscle mass also plays a crucial role in metabolic health. Muscles efficiently metabolize glucose, maintaining low, stable blood sugar levels. Building muscle also helps store glucose as glycogen for immediate energy use, reducing the risk of it being stored as harmful fat.

I travel a lot for work. Is that going to be an issue?  

A lot of our members are in this boat. The program is flexible and realistic about different equipment and time demands. All we ask is you do your best and work with what you have available. 

I have young kids. Is that an issue?

Most of our members have kids. You are in good company. 

Why do you require body scans? 

Awareness is the key to meaningful change. For this program, knowing how much skeletal muscle mass and/or body fat you carry is essential to understanding whether you are progressing. We have yet to meet someone who hasn’t needed to improve on at least one of those measures. That’s why we require you to track at least one (for most, it’s percent body fat (PBF), but those with excellent PBF often focus on skeletal muscle mass instead). 

What if I can’t access a machine to measure percent body fat?  

Most gyms carry some form of scan machine. Inquire with your gym’s management for these. Often, a gym you don’t belong to will let you use theirs for a small fee (or you can do a free trial day or week pass and sneak in a scan – something members have done in the past at Equinox). When all else fails, you can order a relatively cheap at home scale, which will have less precise measurements but is sufficient to meet this expectation. 

You can find a list of Inbody scan locations here. 

You can find a list of Dexa scan locations here. These are the top-end scans, which provide more detail than we need (and are expensive). 

These are a mandatory part of the program. 

What if there’s a workout I do that isn’t in the program?

We have a catch-all category that allows you to earn points for whatever workouts you do that aren't in the program. So, feel free to keep doing what you're doing. If you want to petition us to consider adding the workout to future seasons, email Sadie. Many of the exercises from the current program come from suggestions from participants. 

Why the strict two-strikes policy for failing to enter data?

We’ve found that it brings down the entire morale of the program when teammates fail to keep up with the basic data tracking. It lowers the points for a team, which eliminates the team's incentive to compete. And it requires nagging from our captains, which is not what they’re here for. 

I have friends interested in joining, but the program has already begun. Can they?

The next season begins March 2, so have them sign up now to start then. If you are reading this past March 2, have them apply anyway.e consider applications on a rolling basis throughout the season. 

Do I have to track meals?

No. But you will get points if you track your meals. By that, we mean using an app to log meals, a food journal, or a photo journal. Anything that gives you a record and awareness of what you are eating. 

Do you recommend any given diet or supplements?  

We are conscious of the conflicting nutritional opinions out there – and quite frankly, we don’t want to step into the middle of a holy war. However, we share through the program different science-based methods and opinions on achieving your goals. As for supplements, we aren’t medical professionals or nutritionists and tend to stay away from being prescriptive on those fronts. We will, however, share what’s been working for us and other members of our community.  

What if I want to be assigned to a team with a friend or family member? 

Barring some unforeseen logistical or competitive concerns , we will be able to group you with friends and family. 

How much does this cost?

The general program costs $29 per month. That includes everything mentioned above except the advanced program elements. At the end of the program, you can do one of two things: (a) get a full refund if you are unhappy with the program, or (b) offer an additional donation to the program in line with how meaningful it's been to you. In this sense, we are a bit like a church (or a cult). Our reason for testing this business model is that it will motivate us to go above and beyond, but it will also allow us, over time, to keep the basic price low to make the program accessible. 

I'm in a bit of a tough financial spot at the moment, and I can't afford the program. What should I do? 

Shoot us an email and we can see what we can do for you. Info@joinsquadra.com.

I’ve done the program before. What’s similar or different now than in prior seasons?​

We’ve made a lot of additions and improvements over the past year. Here are a few:

• You may now use Flex Savings Account (FSA) or Health Savings Account (HSA) funds for Squadra. When you are accepted into the program, we will send instructions on how to set this up. 

• For those who were members before 2024, we now have a dedicated website and app that is more user-friendly and allows you to visualize your and your team’s data in new and exciting ways. The site also allows you to track your personal records in key lifts.

• This season, we’re focused on creating smaller teams, zeroing in on form even more, and emphasizing quality reps/workouts over quantity. We will also make a big push for competitions/recognition that recognizes personal transformation in addition to the team and individual competitions that use external reference points.