Day 1: test and pick your track
Do one set of as many good full pushups (or press-ups) as you can, and write the number down. That's your day 1 score.
- Under 10: beginner track. Use knee or incline pushups for some or all of your sets if full ones are too hard.
- 10 to 20: intermediate track. This is the one that ends at 100 pushups a day.
- Over 20: advanced track.
The 30-day plan
Daily pushup totals for each track:
| Week | Days | Beginner | Intermediate | Advanced |
|---|---|---|---|---|
| Start | Day 1 | Max test: one set, as many as you can | ||
| Week 1 | Days 2–6 | 20 | 50 | 100 |
| Week 2 | Days 8–13 | 30 | 70 | 125 |
| Week 3 | Days 15–20 | 40 | 85 | 150 |
| Week 4 | Days 22–27 | 50 | 100 | 175 |
| Finish | Day 29 | 50 | 100 | 175 |
| Rest | Days 7, 14, 21, 28 | Rest day | ||
| Finish | Day 30 | Retest: beat your day 1 score | ||
How to split each day's pushups
Use sets of about half your day 1 score, so every set ends with a rep or two to spare. For example, a day 1 score of 15 on the intermediate track means sets of 7 or 8: week 1's 50 is about seven sets. Spread them through the day, or do them in one session with a minute or so of rest between sets. An interval, such as one set every 10 minutes, makes it easy to finish without thinking.
If a week's total feels too hard, repeat the previous week. If it's easy, it's fine to move up a track.
How to track the challenge
Set it up in the PushUp Challenge pushup tracker: choose a custom schedule that trains six days a week, set your daily target to the week's total, and raise it each week. Log each set with one tap or let the interval timer count your sets. Your streak only counts the days on your schedule, so rest days keep it alight. Want a longer, structured plan after day 30? The 12-level Trainer picks up from wherever your retest lands, or keep building toward 100 pushups a day.
Questions
What results can I expect from a 30-day pushup challenge?
Most people who stick to a month of daily pushups can do noticeably more in one set on day 30 than on day 1, because they've practised the movement hundreds of times. How much depends on where you start, so compare your own day 1 and day 30 tests rather than someone else's numbers.
What if I miss a day?
Carry on with the next day's plan rather than doubling up. One missed day doesn't undo a month. If you know a day will be busy, make it one of your rest days in advance. In PushUp Challenge, scheduled rest days don't break your streak.
Can I do the challenge with knee pushups?
Yes. Use the beginner column with knee or incline pushups, and try a few full pushups on day 30 to see how far you've come.
General fitness information, not medical advice. If you have an injury or a health condition, check with a professional before starting a new exercise routine.
