Pushups are a popular exercise that can be done anywhere and without any equipment. Many people incorporate pushups into their daily workout routine to build upper-body strength, increase muscle mass, and improve overall fitness.
However, the question remains: how many pushups should one do per day to achieve these goals?
The answer to this question depends on various factors, such as age, gender, fitness level, and overall health.
According to the American College of Sports Medicine, the average adult should aim to do at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises like pushups, at least two days per week.
However, the number of pushups one should do per day can vary widely based on individual goals and capabilities.
For beginners, it is recommended to start with a small number of pushups per day and gradually increase the number over time. A good starting point could be to do three sets of 8–10 pushups per day, with a minute of rest in between each set.
As one’s strength and endurance improve, one can gradually increase the number of pushups per set and the number of sets per day.
How Many Pushups Per Day? Benefits of Daily Pushups
Let’s explore pushup mechanisms.
Strength Building
Pushups are a great exercise for building upper body strength. They work multiple muscle groups including the chest, shoulders, triceps, and core.
By doing pushups daily, one can gradually increase the number of repetitions and intensity to build strength and muscle mass.
Cardiovascular Health
Pushups are also beneficial for cardiovascular health. When done in quick succession, pushups can increase heart rate and improve blood circulation. This can help reduce the risk of heart disease and other cardiovascular conditions.
Muscle Toning
In addition to building strength, pushups can also help tone muscles. By engaging multiple muscle groups, pushups can help define and sculpt the chest, shoulders, and arms. This can lead to a more toned and lean appearance.
Overall, incorporating daily pushups into a fitness routine can have numerous benefits for strength building, cardiovascular health, and muscle toning. It is important to start with a manageable number of repetitions and gradually increase intensity over time to avoid injury.
Determining Your Daily Target
To get the most out of pushups, it’s important to determine your daily target based on your fitness level, pushup form, and technique, as well as progression and adaptation.
Fitness Level Assessment
Before starting any exercise program, it’s essential to assess your fitness level. This will help you determine how many pushups you can do and set a realistic target for daily pushups.
To assess your fitness level, you can try doing as many pushups as you can in one go and record the number. Alternatively, you can use the table below as a guide:
| Fitness Level | Number of Pushups |
|---|---|
| Excellent | 50+ |
| Good | 40-49 |
| Average | 30-39 |
| Below Average | 20-29 |
| Poor | 10-19 |
| Very Poor | <10 |
Pushup Form and Technique
Proper pushup form and technique are crucial to avoid injury and get the most out of your pushup routine. To ensure proper form, follow these steps:
- Start in a plank position with your hands shoulder-width apart and your core engaged.
- Lower your body until your chest touches the ground, keeping your elbows close to your body.
- Push back up to the starting position, keeping your body in a straight line.
It’s important to maintain proper form throughout the exercise, so if you feel yourself losing form, take a break or reduce the number of pushups you do.
Progression and Adaptation
As you get stronger, it’s important to progress and adapt your pushup routine to continue challenging your muscles. You can do this by:
- Increasing the number of pushups you do each day
- Adding variations, such as diamond pushups or one-handed pushups
- Incorporating other exercises, such as squats or lunges, to create a full-body workout
Remember to listen to your body and adjust your routine as needed. With consistency and dedication, you can increase your daily pushup target and achieve your fitness goals.
Recommended Routines
Here’s what to do.
Beginner Guidelines
For those who are just starting, it is recommended to begin with a simple routine of 10 pushups per day.
This may not seem like much, but it is important to start with a manageable number and gradually increase over time. It is also important to maintain proper form, keeping the body in a straight line and engaging the core muscles.
As the individual becomes more comfortable with this routine, they can gradually increase the number of pushups per day. A good goal for beginners is to work up to 50 pushups per day, broken up into sets of 10 or 20 with rest in between.
Intermediate Strategies
For those who have been doing pushups for a while and are looking to increase their strength and endurance, there are a few different strategies that can be employed.
One option is to increase the number of pushups per day, aiming for 100 or more. Another option is to incorporate variations such as diamond pushups or decline pushups to target different muscle groups.
It is also important to vary the routine and not do the same thing every day. For example, one day could focus on high-rep sets of regular pushups, while another day could focus on lower-rep sets of a more challenging variation.
Advanced Routines
For those who are looking to push themselves and take their pushup game to the next level, there are a few different advanced routines that can be tried.
One option is to incorporate weighted pushups, using a weight vest or weighted plates on the back. Another option is to do pushups on unstable surfaces such as a stability ball or BOSU ball.
It is important to note that these advanced routines should only be attempted by those who have built up a strong foundation of strength and endurance through consistent training.
It is also important to consult with a trainer or medical professional before attempting these routines to ensure proper form and avoid injury.
Safety and Precautions
Take these safety measures and precautions at all costs:
Common Mistakes
When performing pushups, it is important to maintain proper form to prevent injury. One common mistake is allowing the lower back to sag or arch, which places unnecessary strain on the spine.
Another mistake is flaring the elbows out to the sides, which can lead to shoulder pain. Additionally, not fully extending the arms at the top of the pushup can limit the effectiveness of the exercise.
Injury Prevention
To prevent injury when doing pushups, it is important to warm up properly beforehand. This can include stretching and performing some light cardio to get the blood flowing.
It is also important to start with a manageable number of pushups and gradually increase over time. If any pain or discomfort is felt during the exercise, it is important to stop immediately and rest.
In addition, it is important to wear proper footwear and use a supportive surface, such as a yoga mat, to prevent slipping or straining the wrists.
Finally, it is important to listen to your body and not push yourself too hard, as overexertion can lead to injury.
