The exercise accountability app to achieve your goals

Track your fitness journey, set exercise milestones, and find motivation with a community of supporters.

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🙌 Join Squad & achieve your goals

Get early access to the Squad app as well as access to exclusive group accountability challenges 🚀
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💪 Get real results with the power of accountability

Group connection & community

When the going gets tough - a support group is more important than ever.

An accountability group can encourage you when you’re down, celebrate your wins, and make your journey less lonely.

Social motivation & pressure

When joining a squad challenge, you're making a public commitment to squad members.

A classic study by Peter Gollwitzer showed that publicly committing to a goal greatly increases the likelihood of goal attainment.

Positive reinforcement & feedback

Positive feedback from your accountability group creates a "dopamine loop".

This creates a self-reinforcing cycle of motivation and action.

✅ Achieve your exercise goals with simple check-ins like these

Daily Warm-Up

🌞 10-minute walk

💪 Stretch arms and legs

🧘‍♂️ Breathe deeply 5 times

Quick Fitness

🏋️‍♂️ 15 squats

🤸‍♂️ 10 sit-ups

🚶‍♂️ 5000 steps

Hydration Habit

💧 Drink 2L water

🍋 Add lemon to water

🚰 Refill water bottle

Active Breaks

👟 Short walk

🙆‍♂️ Office stretch

👀 Look away from screens

Mindful Movement

🧎‍♂️ 5 min meditation

🌲 Walk in nature

📵 No phone use

Evening Wind Down

🌜 Light stretching

📖 Read 10 pages

🛌 Sleep by 10pm

✨ How It Works

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1. Join or create a shared challenge for 1 to 4 weeks

Stay motivated with an accountability partner or squad.

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2. Check-in and make progress daily with others

Commit to a realistic & measurable daily goal—and check-in daily together.

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3. Earn or lose credits based on your check-ins 💪

Have ‘skin in the game’ by joining with credits and stay motivated with payback rewards & penalties🎖️

❤️ Hear from Squad members

Really Works

Having accountability really helped me straighten up my act. I wish it was for longer so look forward to joining the next one. I've also completely stopped making excuses the past few days after the challenge!

Sara S

Best accountability app

Helped me get started building a habit of studying and exercising regularly. So much better than all the other habit apps out there!

Elayne E

Amazing app

Squad has been very helpful to me, knowing that I have to make myself accountable end of the day pushes me to try to do something during the day. I don’t want to report that I didn’t do anything or see the same low performance report every day, so I try do more to give a good report of myself. It is the reminder ringing in my head to go and get it done. So I don’t get left behind. Thank you so much to the team.

Hay

Gamechanger

I've been using Squad for a few months now and it's been a total game-changer for me. The group accountability has helped me build a habit I've struggled with for over 4 years. Hard to overstate how impactful this has been for my life.

AP J

Great accountability tool

I really starting see progress in my fitness journey. Would love more fitness specific metrics, but group check-ins and progress reports have kept me on track!

Bad L

Keeps me consistent

Squad has been hands down the best in helping with my inconsistency. It's easy to use and makes you want to make a note of what you signed up to do. I still slip up sometimes but I get right back on track

LaKisha

6 Practical tips to achieve your exercise goals

Try these tips which are based on James Clear’s “Atomic habits” that draws on research from psychology and neuroscience

Pair your workout with a favorite part of your day to create a positive association.

Start with exercises that are so easy you can't say no to doing them.

Celebrate completing your workout with a small reward.

Track your workouts to visualize your progress over time.

Create an exercise habit chain by never missing more than one day.

Focus on consistency over intensity to build a lasting exercise habit.

FAQ

How does accountability help me stick to my exercise routine?

Accountability turns your exercise intentions into actions by creating a sense of obligation to others in your group. Knowing that your progress will be seen and celebrated by others provides an external motivation to stay consistent. This social support transforms exercise from a solitary task into a shared journey, making the process more enjoyable and sustainable.

What if I miss a day of exercise?

Missing a day isn't a failure; it's an opportunity to strengthen your commitment. Accountability groups are there to offer support and encouragement, helping you to get back on track without judgment. The key is to not let one missed day become a pattern. Use the group's support to refocus on your goals and maintain your exercise habit.

How can I make exercise a habit?

Making exercise a habit involves starting with small, manageable actions and gradually increasing the difficulty. Accountability groups can help by providing a platform for regular check-ins, which reinforce the habit loop. Celebrating small wins within the group also boosts motivation, making it easier to stick to your routine.

Can accountability help if I'm not seeing immediate results from exercise?

Absolutely. Accountability groups provide a sense of progress and achievement through regular check-ins and shared milestones, even when physical results aren't immediately visible. This social reinforcement helps maintain motivation and commitment by focusing on the process and the small improvements, rather than just the end result.