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2025ChallengesStrength & Conditioning

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

Boost your leg strength, cardio fitness, and resilience with 100 weighted step-ups. A foundational challenge to build lower-body power and mental grit.
Editorial Team March 3, 2025October 28th, 20252 min read
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

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

Learn More

Athlete with a weighted vest doing step-ups on a park bench, natural light, focused expression
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
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
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

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Editorial Team

Editorial Team

The Relentless Bravery Editorial Team brings together athletes, coaches, and experts to share trusted insights on training, recovery, and mindset. Always consult a professional before making fitness or health changes.

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