Squat for Patient Safety is a virtual March fitness challenge where you commit to completing 300, 1,000, or 2,500 squats across the month. 

It’s a flexible way to stay active while raising vital funds for Action against Medical Accidents (AvMA) — supporting people affected by avoidable medical harm and helping to campaign for learning and openness when things go wrong, leading to safer healthcare for all. 

Signing up is easy! Head to the registration page, enter your details, and your fundraising page will be created automatically. 

You can take part solo or as part of a team with friends, family, or colleagues. 

No — it’s free to sign up. 

We encourage participants to set a fundraising target that feels achievable and motivating. Every pound raised helps AvMA continue its vital work. 

There are three challenge levels to choose from! Please choose whichever challenge you are most comfortable with. 

Please ensure you only take on this challenge if it is safe for you to do so. You may wish to consult your doctor for advice if you have existing health conditions.

“Paula’s Challenge” 
Around 10 squats a day 

A gentle, accessible way to get moving with purpose. This level is ideal if you’re new to squats or returning to regular movement. It focuses on practising the movement, building confidence, and establishing a simple routine across March. 
 

A steady challenge that supports consistency and strength over time. This level suits those who are comfortable with squats and want to build endurance and lower-body strength while keeping the challenge manageable alongside everyday life. 

“Dr Lynette’s Challenge” 
Around 80 squats a day 

A more demanding challenge for those who enjoy pushing themselves. This level requires planning and pacing, with squats spread across the month to build strength, stamina, and commitment — all while supporting safer healthcare. 

Once you’ve signed up, choose your target — 300, 1,000, or 2,500 squats — and complete them across March, at your own pace. 

You can: 

• Break them into daily sets 

• Complete them a few times a week 

• Mix and match in whatever way works for you 

Not at all. 

This challenge is about participation, not perfection. Do as many squats as you comfortably can — every rep helps raise awareness and support for patient safety. 

Yes! Teams are a brilliant way to stay motivated and boost fundraising. 

You can: 

• Create a team when you register, or 

• Join an existing team later 

Once your team is set up, you’ll be able to: 

• Share your team page link 

• Send invitations directly from your dashboard 

• Use pre-written email and social media templates 

The more people who join, the more support you can raise together. 

Yes — absolutely. 

Chair squats, supported squats, partial squats, or any safe variation all count. The challenge is designed to be flexible, inclusive and to help you build strength. 

Please only do what feels safe for your body, and take rest days when needed 

You can track your squats in whatever way works best for you: 

✔ Use the printable squat tracker in your fundraising pack 
✔ Log your reps in a notes app or fitness app 
✔ Keep a simple daily tally 

There’s no requirement to submit proof — we trust you.

1. Log in to your account and go to My Fitness Activity.
   
   
2. Under Add Activity, enter the required fields (steps, distance, and/or duration).
   
   
3. Once saved, your logged activity will appear on your fundraising page! 

No — a fitness tracker is not required. 

Many participants prefer to track their squats manually, and that’s perfectly fine.

Fundraising is a key part of the challenge, as it helps to fund AvMA’s vital work. 

There’s no minimum amount required — every pound raised makes a difference. 

Your fundraising page is created automatically when you register. 

You can personalise it by: 

• Adding a photo 

• Sharing why you’re taking on the challenge 

• Setting a fundraising target 

We suggest aiming for £100 for individuals and £250 if you’re taking part as a team, but you can choose any amount that motivates you.  

Every pound you raise helps AvMA support patients and families and work for safer healthcare. 

Yes! You can collect donations offline using a printable sponsorship form. 

When you’re ready, you can: 
✔ Donate the total via your online fundraising page 
✔ Make a bank transfer (email fundraising@avma.org.uk for details) 

Every pound you raise helps AvMA in its mission of Empowering Patients and Improving Care, by: 

✅ Supporting people and families affected by avoidable medical harm 
✅ Providing access to expert information and guidance 
✅ Campaigning for learning, openness, and safer healthcare 

Squats are a functional movement that uses multiple muscle groups, including: 

• Thighs 

• Hips 

• Glutes 

• Core 

Because squats mirror everyday actions like sitting down and standing up, they are commonly used in strength and rehabilitation programmes. 

Modified versions — such as chair squats or supported squats — allow people to build strength safely at a level appropriate to them. 

Building and maintaining muscle strength is an important part of staying physically independent and well over time. 

Strength plays a key role in: 

• Everyday movement, such as standing up from a chair, climbing stairs, or carrying shopping 

• Maintaining balance and stability, which helps reduce the risk of falls 

• Supporting joints and bones, particularly as we age 

Public health guidance in the UK recommends adults include muscle-strengthening activity at least twice a week, alongside aerobic activity, to support long-term health. 

As we get older, it’s normal to gradually lose muscle mass and strength. This process can begin in mid-adulthood and becomes more noticeable later in life if strength is not maintained. 

Regular strength-based activity can help: 

• Slow the loss of muscle mass 

• Maintain mobility and physical function 

• Support independence in daily activities 

Keeping muscles strong makes it easier to continue doing everyday tasks without assistance, which is closely linked to quality of life and independence. 

The ability to safely get up from the floor is an important functional skill. 

If someone slips, trips, or needs to sit or lie down unexpectedly, strength in the legs, hips, and core can make it easier to: 

• Move into a stable position 

• Stand back up independently 

• Reduce the time spent on the floor, which can be important for safety and comfort 

Lower-body strength, particularly in the muscles used for squatting and standing, supports this ability. 

✔ Share your challenge on social media using #SquatForPatientSafety or #SquatsForAvMA

 
✔ Message friends, family, or colleagues directly 

✔ Use the templates and images in your fundraising pack 

If you have any questions not covered here, the AvMA fundraising team is happy to help. 

📧 fundraising@avma.org.uk