Pushups are one of the most effective exercises for building upper body strength and endurance. They are a great way to target multiple muscle groups, including the chest, shoulders, triceps, and core. But how many pushups should you do each day to get the best results? That’s exactly what I’m going to address in this article. Read on.
Understanding Your Fitness Level
Are you a beginner who’s never done pushups before? Or have you been working out consistently for years? The number of pushups you should do each day will depend on your individual fitness level and strength.
- If you’re a beginner: Start slow with just a few pushups a day, gradually adding more over time as your strength improves. Aim for 10-15 pushups per day, focusing on proper form and technique.
- If you’re intermediate: You can aim for 30-50 pushups per day, increasing the number as you build more strength and endurance.
- If you’re advanced: You may be able to do 100 or more pushups in a single set, but it’s not necessary to hit this number every day. Focus on quality reps rather than quantity, and consider adding weight or other variations to challenge yourself.
What Are The Benefits of Push-Ups?
Strengthens Upper Body Muscles: Push-ups primarily target the muscles in your chest, shoulders, and triceps. As you lower and push your body weight, these muscles are engaged, leading to increased upper body strength.
Builds Core Stability: While performing push-ups, your core muscles, including the abdominals and lower back, play a crucial role in stabilizing your body. This helps improve overall core strength and stability.
Enhances Muscle Endurance: Push-ups are an effective endurance exercise. Repeating this exercise regularly can increase your muscle endurance, allowing you to perform daily activities with less fatigue.
Improves Functional Strength: Push-ups mimic functional movements like pushing open a door or pushing yourself up from a seated position. This translates into improved daily functional strength.
No Equipment Necessary: Push-ups require no equipment and can be done anywhere, making them an accessible exercise for individuals with limited access to a gym or equipment.
Factors That Impact the Number of Pushups You Should Do
Age
As we age, our bodies naturally lose muscle mass and strength. This can make it harder to do pushups and other exercises that require upper body strength. If you’re over 40 or have a history of joint pain or injury, you may need to adjust your pushup routine accordingly. Start with fewer reps and focus on proper form to avoid injury.
Gender
Men and women have different levels of upper body strength due to differences in muscle mass and hormone levels. Men tend to be able to do more pushups than women, but this doesn’t mean that women should strive to match men’s numbers. Focus on your own individual strength and progress, rather than comparing yourself to others.
Weight
Body weight can also impact your ability to do push ups. Heavier individuals may find it harder to do push ups, especially if they have excess weight around the chest and arms. In this case, starting with modified push ups (e.g. from the knees or against a wall) can help build strength before progressing to standard push ups.
Fitness Goals
Finally, your overall fitness goals will also influence how many pushups you should do each day. Are you looking to build muscle mass and strength? Or are you focusing on endurance and cardiovascular health? Depending on your goals, you may need to adjust the number of pushups you do each day and incorporate other exercises into your routine.
How Many Push-Ups Should You Do Per Day?
Individual fitness levels and capabilities vary, so the ideal daily quantity of push-ups also differs from one person to another.
Let’s explore some examples and comparisons to help you find your sweet spot:
- Beginner with no prior experience. This individual should start with just a few pushups per day (e.g. 5-10) and gradually increase over time as strength improves. Aim for proper form and technique, and don’t push yourself too hard too soon.
- Intermediate with some experience. This individual can aim for 30-50 pushups per day, focusing on quality reps and challenging themselves with variations (e.g. diamond pushups, one-arm pushups, etc.).
- Advanced with years of experience. This individual may be able to do 100 or more pushups in a single set, but it’s not necessary to hit this number every day. Instead, focus on maintaining proper form and adding weight or other challenges to keep the routine fresh and challenging.
Comparing your pushup numbers to others can be demotivating and lead to injury. Focus on your own progress and strength, and don’t worry about what others are doing.
Tips for Maximizing Your Pushup Routine
- Focus on proper form: Make sure you’re doing push ups correctly, with your hands shoulder-width apart, elbows tucked in, and core engaged.
- Vary your routine: Adding variety to your pushup routine can help prevent boredom and plateauing. Try different variations, such as diamond pushups, incline pushups, or single-arm pushups.
- Incorporate other exercises: Pair your pushups with other upper body exercises, such as chest flies or tricep dips, for a more well-rounded workout.
- Challenge yourself: Once you’ve mastered standard pushups, add weight (e.g. using a weighted vest) or try harder variations to keep pushing yourself.
- Rest and recover: Give your muscles time to rest and recover between pushup sessions. Aim for 1-2 days of rest per week, and listen to your body if you feel sore or fatigued.
FAQs
- How many pushups should I do a day to build muscle? Aim for 3-4 sets of 8-12 reps, with at least one day of rest in between sessions. Focus on challenging yourself with variations and proper form.
- Can doing too many pushups be harmful? Yes, overdoing it with pushups can lead to strain or injury in the shoulders, wrists, or back. Listen to your body and don’t push past your limits.
- Do push ups help you lose weight? While pushups can help build strength and endurance, they are not a guaranteed way to lose weight. Pairing them with a balanced diet and other exercises can help promote weight loss.
- Should I do pushups every day? It’s generally safe to do pushups every day, as long as you listen to your body and don’t overdo it.
- How long does it take to see results from push ups? Results will vary depending on factors such as frequency, intensity, and consistency. With regular practice and proper form, you may start to see results in a few weeks to a few months.
Final Takeaway
How many pushups you should do each day depends on several factors, including your fitness level, goals, and individual body characteristics. Starting slowly and gradually increasing, focusing on proper form, varying your routine, and listening to your body are all key strategies for maximizing your pushup routine. Remember to set realistic goals, challenge yourself, and pair your pushups with other exercises for a well-rounded workout.
