Despite its simplicity, the push-up remains a foundational movement in many bodyweight workouts. Even in gym routines, it’s often added towards the end of sessions or as part of a circuit. It’s easy to perform, requires no equipment, and has several useful variations. 

The benefits of push-ups are clear. They improve muscle mass, muscular strength, and reduce injury risk when correctly programmed. Because of this, they’re certain considerations to make when it comes to programming. 

Questions such as how many push ups a day to see results need to be discussed. This ensures that you get the most out of your push-up program. 

In the article below, we discuss the correct amount of push-ups to perform. We look at plan structure, training tips, and common mistakes to avoid. By the end of the article, you’ll be a push-up expert! 

How Many Push-Ups A Day To See Results In 30 Days?

You can program your daily push-ups according to your stage of training or training goals. This means that you can use your ability level or training style to set the correct training intensity and volume. 

For example, a beginner won’t be able to perform as many push-ups as an advanced lifter. Therefore, the push-up sets will need to use a smaller training volume. 

Someone training for strength and power will perform less volume than someone who is training for endurance and hypertrophy. This is because their training intensity will be higher for the rest of their training. To increase the difficulty, a weighted vest can be used. 

The following guidelines can be used according to your ability level:

• Beginner — 2–5 sets x 10 repetitions.
• Intermediate — 2–5 sets x 10–15 repetitions.
• Advanced — 2–5 sets x 10–20 repetitions.

Each of the ranges above will put you in the suggested 50–100 daily push-ups range. The beginner lifter range puts you near the bottom of the suggested daily repetitions. The advanced lifter range puts you near the top of the suggested repetitions. 

As you’ll see in the example workout below, these can easily be applied to a 30-day push-up plan. 

In this, you’ll change the ranges each week to provide a progressive overload stimulus. This refers to the deliberate manipulation of training variables such as intensity and volume to promote adaptations in the body. These include physical determinants such as muscle growth and muscular strength. 

Spacing these sets evenly across the day can help limit fatigue and provide sufficient recovery between sets. This also gives you more freedom, allowing you to perform them at home, on the go, or in the gym. If you want to perform them in one session, ensure at least 60–90 seconds of rest between sets. 

If you struggle to hit any of the suggested ranges, reassess your ability level. For example, you may need to be performing the beginner ranges if you can perform the intermediate ones with good form. If you find that you can easily perform the suggested ranges, you might need to go up a level. 

Training Style 

These are the suggested sets and reps according to your training style. This can be used if you’re adding push-ups into your training rather than as a stand-alone challenge. 

These should be seen as general guidelines rather than absolute values. Your training may use a mix of different ranges depending on the exercise.

In this case, they can be programmed as part of a superset if your main goal is to increase training volume. This is where you perform two exercises in a row with no rest.

How To Structure A 30-Day Push-Up Plan

Correctly structuring a 30-day push-up plan requires you to manipulate the main training principles while sticking to the exercise basics. This means that you’ll need to either change the volume, intensity, frequency, or variation. These refer to the amount of work, exercise difficulty, times you perform the exercises, and variations of the normal push-up.

To start with, you’ll want to assess your basic push-up level with a test. This can be done using the simple method below. This number can be used to program the main principles when designing your push-up plan. 

Once you have this number, set your workout volume, frequency, and variations. The points below can be used as general guidelines. The important thing is that you apply your test number:

• Aim to perform 50–100 push-ups as a general goal. Where you are on this range will be determined by your ability level and goals. For example, if you struggle to perform a set of 20 push-ups, you’ll be aiming for the lower end of the range.
• Perform the push-ups throughout the day, splitting them into manageable sets. This helps to spread the workload and minimize the chances of fatigue. 
• This push-up workout can be performed daily. However, make sure you manage the volume appropriately. This limits the risks of overtraining. 
• The push-up variations can be programmed according to your ability level and goals. For example, the decline push-up provides an easier variation. The spider push-up is a slightly harder variation that provides an additional core challenge. 
• As an advanced athlete, you can perform the push-ups as part of a push day workout. Your ability level means that you can perform a larger training volume.

Assess Your Level With A Test

It’s important to perform a baseline push-up test before starting a 30-day push-up plan. This provides you with a starting reference point to inform the weekly volume and difficulty of the push-up variations. Both these training principles are vital for progress. 

The test itself is simple. You will be seeing how many push-ups you can perform with good form. Perform the test before starting the program and after each 30 days to assess your progress. 

1. Perform a suitable warm-up before lifting. This should consist of aerobic exercise and some dynamic stretches. This can help improve psychological stability and confidence.
2. Perform as many normal push-ups as you can using the correct form. The tips below can be used as a guide. Your test number is the amount of push-ups you can do without any form deviations. 

Use these form tips to ensure proper performance. You’ll be using the normal push-up as a reference point during each test.

• Keep a straight line from your heels to your head. This ensures a targeted exercise focus on the chest, shoulders, triceps brachii, and core muscles. 
• Come onto the balls of your feet, using a shoulder-width arm position with your hands slightly pointing out. 
• Inhale and engage your core before performing the push-up. This helps to keep a straight body position, ensuring your hips don’t sag or your lower back doesn’t stick up.
• Exhale as you come down to the bottom position. Inhale as you push up back to the starting position.
• Don’t let your chest touch the floor. Instead, pause briefly before coming back up. Each movement should be controlled, using the same lifting tempo. 

Push-Up Workout Sample

This workout sample provides a simple way to progress the push-up across four weeks. It uses the incline push-up in week one before progressing to the normal push-up in weeks two and three. Week four uses a harder push-up variation before the test at the end. 

This is designed for a beginner to intermediate athlete who is looking to progress in volume and exercise difficulty. Training volume is well-known to be a main driver of muscular hypertrophy. 

The numbers can be adjusted according to the points discussed above. 

The test at the end of week four allows you to see the progress made. Following this, adjustments can be made depending on the difference between the tests.

Training And Recovery Tips

Follow these training and recovery tips when looking to improve your push-up number. These same tips can be applied to most exercise routines. 

• Prioritize Proper Exercise Technique — Proper exercise technique ensures efficient movement patterns. Follow the form tips above for proper performance. Adjust the training volume if you notice form deviations. 
• Change The Exercise Variables As Needed — The exercise volume, intensity, and type of variation can be changed as needed. This will depend on your progress, form, and test numbers. There can be changes during each 30 days if needed.
• Use The Push-up Variations — Push-up variations can be used to change the difficulty level and shift the target muscle focus. Use them according to your exercise goals and ability level. 
• Perform A Suitable Warm-up — Perform a warm-up before every push-up session. This helps to increase body temperature, loosen joints, and improve blood flow. This should consist of aerobic exercise and dynamic stretches. 
• Give Yourself Sufficient Rest — Make sure you allow at least 60–90 seconds of rest between sets. Shorter rest periods may interfere with resistance training adaptations that need time to take place. This means your muscles can replenish their energy stores and eliminate waste product build-up so they can maintain performance.

Common Mistakes To Avoid

While the push-up uses a simple movement pattern, it’s easy to get wrong if you’re not aware of the common mistakes. Take a look at the main ones below so you can avoid them when performing your 30-day push-up plan. 

• Poor Exercise Technique — Failure to follow the correct technique cues can reduce exercise focus and increase injury risk. The number of individuals with injuries (prevalence) across different weight training sports was estimated at 10%–82%. Common mistakes include letting the hips drop, touching the floor with the chest, and incorrect breathing.
• Incorrect Programming — Use the baseline push-up test to inform your 30-day programming. Adjust your training volume, intensity, and variations as needed. 
• Not Enough Rest — Ensure you split the push-ups into manageable sets. Allow a suitable rest period between each set, splitting them up across the day if possible. 

How To Track Your Progress

If you want to see results, you need to track your progress. This allows you to adjust the workout variables according to the previous week’s progress. Integrate the tracking methods below as needed.

• Keep A Workout Journal — Record the number of sets, reps, and variations performed. Note any improvements or deviations in form. Make sure you record the time and date to reference.
• Use A Fitness Application — Most popular fitness apps include a handy tracking tool that allows you to input your daily workout data. This can be used on your mobile phone. Workout reminders and goals can be set as needed.
• Enlist The Help Of A Professional — A personal trainer can track your progress and keep you accountable. Enlist the help of a qualified professional in your home or a commercial gym setting.

Conclusion

The push-up remains a staple workout exercise that offers several useful benefits when programmed correctly. Use the 30-day push-up challenge to improve the number of push-ups you can perform. Correctly integrate the main workout variables using the guidance above, using 50–100 push-ups as a general daily target.

Follow the training and recovery tips to limit the risk of overtraining and injury. Track your progress and adjust your workout variables as needed. Check your progress using the push-up test and enjoy the improvements!

Frequently Asked Questions