The app for workout accountability with friends to achieve goals

Team up with friends and stay motivated on your fitness journey with daily check-ins and shared goals.

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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 workout goals with simple check-ins like these

Morning Warm-up

🌞 10-min jog

🧘‍♂️ Stretching session

💪 Do 15 sit-ups

Midday Move

🚶‍♂️ Take a walk break

🏋️‍♂️ Quick bodyweight workout

🤾‍♂️ Play a sport

Evening Exercise

🚴‍♀️ Evening bike ride

🏊‍♂️ Swim laps

🧗‍♂️ Go climbing

Weekend Warriors

🥾 Hike a trail

🛶 Kayak or paddle

⛹️‍♂️ Basketball game

Fitness Fun

🤸‍♂️ Try a new sport

🧩 Solve a fitness challenge

🎳 Go bowling

Group Goals

📊 Share progress

🏅 Set a group challenge

🎉 Celebrate achievements

✨ How It Works

🤝

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

Stay motivated with an accountability partner or squad.

✅

2. Check-in and make progress daily with others

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

📊

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 workout goals

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

Set shared workout goals and track your progress together.

Celebrate each workout completed as a mini-victory towards your larger goal.

Schedule regular workout sessions together to build a consistent routine.

Share tips and resources within the group to help overcome workout plateaus.

Encourage each other to push past comfort zones while respecting individual limits.

Reflect on the week's workouts during your check-ins to identify areas for improvement.

FAQ

How can setting shared workout goals with friends enhance accountability?

Setting shared workout goals creates a collective commitment, making each member more likely to follow through. This shared commitment leverages the power of social influence to enhance motivation and adherence to the workout routine.

Why is celebrating workout milestones with friends important for motivation?

Celebrating workout milestones with friends acts as a form of positive reinforcement, making the habit more enjoyable. These celebrations highlight progress, reinforcing the behavior and boosting motivation to continue.

How do regular workout check-ins with friends contribute to consistency?

Regular workout check-ins create a routine and expectation, embedding the workout habit into your lifestyle. This consistency is key to building and maintaining the habit, as it leverages the reinforcing power of a supportive community.

Can diverse workout goals within the same group be effective?

Diverse workout goals within the same group can be effective as they introduce variety and can inspire motivation through different challenges and achievements. This diversity can foster a richer, more supportive environment for all members.