Introduction
Pushups are one of the most popular strength-training exercises around, and for good reason. They require no equipment, and they target multiple muscle groups, including the chest, triceps, shoulders, and core. But how many pushups should you be able to do?
In this comprehensive guide, we’ll cover everything you need to know about pushups, including the number you should aim for based on your age, gender, and fitness level. We’ll also provide tips for progression, modified pushup variations for beginners, and the science behind pushups. So let’s get started!
Understanding Your Fitness Level – How Many Pushups Per Day Should You Do?
The first step in figuring out how many pushups you should do each day is to determine your fitness level. The general guideline for the number of pushups based on fitness level is:
- Beginner: 10 pushups
- Intermediate: 20 pushups
- Advanced: 30 pushups
However, it’s essential to gradually increase the number of pushups you do to avoid injury and build strength. Start with a number that feels comfortable and increase it by 1 or 2 reps every few days. Consistency is the key to achieving your pushup goals.
Achieve Your Fitness Goals With A Pushup Challenge – Here’s How Many Pushups You Should Be Able to Do
If you’re looking for a structured way to achieve fitness goals with pushups, there are pushup challenges you can take. Pushup challenges provide a specific number of pushups to aim for each day and gradually increase the number over a set period, typically 30 days.
For example:
- Day 1: 10 pushups
- Day 5: 20 pushups
- Day 15: 30 pushups
- Day 30: 50 pushups
However, the ideal number of pushups to aim for based on your age and gender varies. Below is a chart of the recommended number of pushups to aim for:
| Age Range | Male | Female |
|---|---|---|
| 20-29 | 35-44 | 13-19 |
| 30-39 | 29-39 | 11-16 |
| 40-49 | 23-34 | 8-13 |
| 50-59 | 17-29 | 6-10 |
| 60+ | 12-24 | 4-6 |
Note that these numbers are just guidelines. You may need to customize your pushup goals based on your fitness level and personal targets.
Pushup Progression – How To Increase Your Reps and Set Goals
If you’re looking to increase the number of pushups you can do, there are various techniques you can use, such as:
- Pyramid Sets – Start with a low number of pushups, say 5, and gradually increase the reps by one until you reach a peak, then decrease the reps in the same manner.
- Rest-Pause Training – Execute as many pushups as you can, rest for 10 seconds, then continue with more pushups until you can’t go any further.
It’s essential to set achievable goals and track your progress. One way to do this is by keeping a pushup journal to record the number of pushups you can do each day. This will allow you to monitor your progress and increase your reps gradually while also avoiding the risk of injuries.
While performing pushups, it’s essential to avoid injuries and maintain proper form. Some tips for avoiding injuries include:
- Keep your core engaged to avoid arching your back
- Keep your elbows close to your body and avoid flaring them out
- Focus on keeping your shoulders away from your ears
Crawl Before You Walk: How To Start With Modified Pushups
If you’re new to pushups, modified pushups can be an effective way to build strength and increase your reps gradually. There are various modified pushup variations for beginners, such as knee pushups, wall pushups, and incline pushups.
Knee pushups involve performing pushups while kneeling on the floor instead of having your legs straightened behind you like in a standard pushup position. Wall pushups involve lowering your chest to a wall instead of the floor, while incline pushups involve raising your hands on a bench or box to reduce pressure on your arms and chest.
By starting with modified pushups and gradually progressing to standard pushups, you’ll build the strength and confidence you need to achieve your fitness goals.
The Science Behind Pushups – How Your Body Responds To Pushups
The physiological benefits of pushups are numerous, and these benefits are backed by scientific evidence. Some of the top benefits include:
- Increased Muscle Strength – Pushups target multiple muscle groups, including the chest, triceps, shoulders, and core. Consistently performing pushups can lead to improved muscle strength and endurance.
- Improved Cardiovascular Health – Pushups require the coordination of multiple muscle groups, which leads to increased heart rate. Consistent pushup training can lead to improved cardiovascular health.
- Better Posture – Pushups engage the core muscles, which help to maintain proper posture. A strong core is essential for maintaining a healthy spine and overall posture.
These physical benefits lead to a better quality of life and overall well-being.
Pushup Variations – Is It Bad To Do Too Many Pushups?
Incorporating various pushup variations into your workout routine is essential to avoid burnout and prevent injuries. Some of the popular pushup variations include:
- Close-grip pushups
- Diamond pushups
- Spiderman pushups
- One-arm pushups
It’s also essential to avoid doing too many pushups. Overtraining can lead to injuries and burnout. Listen to your body and take adequate rest between pushup sessions to allow for muscle recovery.
Gender, Age & Fitness Level – How Many Pushups You Should Do Based On Your Demographics
Your demographics play a significant role in determining the number of pushups you should do each day. For example, men tend to have more upper body strength than women, and younger individuals tend to have more strength and stamina than older individuals.
Here’s a table of the recommended number of pushups for different demographics:
| Age Range | Male | Female |
|---|---|---|
| 20-29 | 35-44 | 13-19 |
| 30-39 | 29-39 | 11-16 |
| 40-49 | 23-34 | 8-13 |
| 50-59 | 17-29 | 6-10 |
| 60+ | 12-24 | 4-6 |
Remember, these numbers are just guidelines. Personal goals and fitness levels play a significant role in determining the number of pushups that are right for you.
Conclusion
Pushups are an excellent exercise for building strength, improving posture, and enhancing overall fitness. By gradually increasing the number of pushups you do each day and incorporating various pushup variations into your workout routine, you can achieve your fitness goals and improve your overall quality of life.
Remember to start with modified pushups, set achievable goals, and track your progress. Incorporate pushup challenges and various techniques for progression while avoiding overtraining and preventing injuries.
With these tips and guidelines, you can adopt pushups as a part of your workout routine and enjoy the numerous benefits they provide.