#62: 100 Step-Ups with Weight (Box, Bench, or Step)

Some of the best fitness tests are deceptively simple. The 100 weighted step-up challenge is one of them.

Whether you’re training for mountain trails, sport performance, or just want rock-solid legs and lungs — this is a go-to movement. It’s scalable, effective, and totally unforgiving. You’ll get stronger, leaner, and more resilient with every rep.

“Want strong legs and lungs? Step up, don’t look down.” — RB100.Fitness

The Challenge

Complete 100 total weighted step-ups:

• Use a platform height of 16–24 inches (40–60 cm).
• Alternate legs every rep or do 10–20 reps per side before switching.
• Use dumbbells, kettlebells, or a weighted vest.

Beginner Option: Bodyweight only — 100 reps still hits hard.

Advanced Option: Add 10–20kg and time your total duration.

Why Step-Ups?

Step-ups are a staple for good reason:

• Unilateral strength for balance and coordination
• Targets glutes, quads, hamstrings, and calves
• Boosts grip, posture, and joint stability under fatigue
• Doubles as a conditioning challenge when unbroken

This is a favourite among military prep programs, CrossFit athletes, and trail runners.

Programming Options

• 10 sets of 10 reps with rest between
• 50 reps per leg, unbroken
• EMOM: 10 reps every minute for 10 minutes

Related Challenges

• #9: 100 Walking Lunges
• #60: 100 Overhead Carries
• #4: Build to a 100kg Deadlift

Learn More

• Wellbeing Magazine: Benefits of Step-Up Variations
• Men’s Fitness: How To Build Leg Muscles

Athlete with a weighted vest doing step-ups on a park bench, natural light, focused expression Close-up of quad and glute engagement mid-step, gym environment, sweat on legs Athlete performing weighted step-ups on a plyo box, holding dumbbells, mid-rep with front foot planted and back foot off the ground, gym setting, cinematic lighting