This 30-day push-up challenge can help you increase your push-up count from five to 50 per day in just a month. Push-ups are a great way to strengthen your bones and muscles, which in turn helps with everyday tasks. Health experts say you should aim for muscle-strengthening exercises like push-ups twice a week.
Push-ups engage various muscle groups, such as your arms, back, chest, and core, providing a full-body workout. A strong core is key to having better balance, posture, and stability. Good posture, in turn, can minimize the chance of pain and injuries.
If you feel like you can only do a few push-ups, don’t worry. This four-week plan is designed to help you gradually increase your strength, aiming for 50 push-ups a day.
Push-ups are convenient because they require no equipment and can be done anywhere, anytime—even if you only have a few spare moments.
You’ll start by doing five push-ups and gradually work up to ten, focusing on proper form during this warm-up period. Begin each session in a straight-arm plank position to help with stability.
If regular push-ups are too challenging, try the modified version by doing them on your knees. In the second week, you’ll aim for 12 to 15 push-ups. The plan only increases by two or three reps at a time, making it manageable. Reaching your goal each day can be a great motivator.
Week three might feel tough, as you’ll aim for 20 to 32 push-ups. It’s okay to divide your push-ups into two or three sets with short breaks between. Keep each break under a minute so your heart rate stays up.
Try to complete as many push-ups as you can in one set while maintaining good form. The longer your muscles are engaged, the more they strengthen.
During the fourth week, you’ll advance from 35 to 42 push-ups. You might notice that the time of day affects your performance; morning might be easier when you’re less fatigued. Breathing becomes important as the reps increase. Breathe in deeply as you lower down and exhale when you push away from the floor.
In the final days, you’ll go from 45 to 50 push-ups. If needed, split them into two sets of 25 reps. Muscle memory can improve your posture, reducing pain and injury risk.
Keeping a neutral spine while doing push-ups can benefit your daily life. Ensure proper alignment by lifting your head, pulling in your abs, and straightening your pelvis.
Push-ups are versatile and can be modified for varying difficulty. You can change positions for easier or harder versions, such as incline or tabletop push-ups.
This challenge strengthens your arms, back, chest, and core over four weeks, taking you from five to 50 push-ups. It’s fine to split the reps into sets, like two sets of 25, with short breaks in between. If needed, modify by doing push-ups on an incline or in a tabletop position. Always consult a healthcare provider if you have shoulder issues or experience pain while exercising.
