Banging out 100 push-ups isn’t something most normal people can do.
With this plan, you’ll build up the muscular endurance and strength to reach this milestone without rest.
Getting into a good workout routine can be difficult, especially if you don’t know where to start. Luckily, there are plenty of challenges to help you build an exercise routine that helps to increase your overall stamina and strength.
One of the best is the 100 push-ups challenge. Why? Push-ups are great for all-around body fitness; they exercise your arms, legs and core, and will build up your strength in no time since you are essentially lifting your entire weight. Eventually you’ll be able to perform 100 push-ups in just one sitting.
Before starting the 100 push-up challenge, you need to first gauge your initial capabilities. This means that you need to measure how many push-ups you can already do with proper form (palms flat on the ground and shoulder-width apart).
Make sure you push with only your arms and try not to use any other part of your body to help you up. Once you’ve done as many push-ups as you can with the correct form, use the following chart to figure out your grouping.
The Push-Up Test
Perform the push-up test to calculate your score before starting every week in this program. In the following table, the numbers under the respective age ranges indicate the number of push-ups performed.
Group# Under 40 40 to 55 Years Old More than 55 Years Old
1 0 – 5 0 – 5 0 – 5
2 6 – 14 6 – 12 6 – 10
3 15 – 29 13 – 24 11 – 19
4 30 – 49 25 – 44 20 – 34
5 50 – 99 45 – 74 35 – 64
6 100 – 150 75 – 124 65 – 99
7 150 or more 125 or more 100 or more
There are three separate challenges within the 100 push-up challenge. This initial test will help you identify where you rank by group number and which of the challenges is most appropriate for you.
You only need to work out three days a week. You should leave at least one day of recovery between each day that you work out. So, for example, if you work out Monday, Wednesday and Friday, then you have Tuesday and Thursday to rest between challenges and then the whole weekend to rest before moving on to the next stage.
The following charts will guide you through the six-week challenge. The first column indicates the recommended workout for those in the first group (0 to 5 push-ups). The middle column is for people in the second group (6 to 10 push-ups). The last column is for those who fall in the upper part of the second group along with those in the third group (11-20).
If you ranked higher than these groupings on the initial test, then you should consider starting the challenge with a more advanced workout. See the following charts for one that better suits your level.
After week 2 and week 4, you’ll redo the initial challenge (counting how many perfect form push-ups you can do in one sitting) to reevaluate which column you will continue to follow based on the rankings listed at the top of each column.
Week 1
The first week of your 100 push-up program is going to be tough if you didn’t rank too well on the push-up test already mentioned. But, with some effort and dedication, you’ll do great.
Take your push-up score and find where you should begin on the charts below. If you managed less than 5 push-ups on the test and you’re under 40 years old, then follow the first column. If you managed more than five, but less than 10, then you’ll be starting up in the second column and so on.
DAY 1
Rest 45 Seconds Between Each Set (Or Longer If Necessary)
Push-up test score up to 5 push-ups 6 to 10 push-ups 11 to 20 push-ups
SET 1 2 8 10
SET 2 3 6 6
SET 3 3 5 8
SET 4 2 4 8
SET 5 max (at least 3) max (at least 5) max (at least 9)
DAY 2
Rest 60 Seconds Between Each Set (Or Longer If Necessary)
SET 1 3 6 8
SET 2 3 6 8
SET 3 3 6 8
SET 4 3 6 8
SET 5 max (at least 5) max (at least 7) max (at least 12)
DAY 3
Rest 90 Seconds Between Each Set (Or Longer If Necessary)
SET 1 4 6 8
SET 2 5 8 8
SET 3 6 8 8
SET 4 6 8 10
SET 5 max (at least 7) max (at least 10) max (at least 12)
When Will I See Results From Doing a Push-Up?
Week 2.
The second week of your 100 push-up program is where you should start showing your progress. You’re getting better and it’s getting easier. Keep pushing your limits and stay within the directions on the chart below.
Take your push-up score and find where you should begin on the charts below. If you managed less than five push-ups on the test and you’re under 40 years old, then follow the first column. If you managed more than five, but less than 10, then you’ll be starting up in the second column and so on.
DAY 1
Rest For 45 Seconds Between Each Set (Or Longer If Necessary)
Push-up test score up to 5 push-ups 6 to10 push-ups 11 to 20 push-ups
SET 1 4 6 10
SET 2 4 8 10
SET 3 6 8 10
SET 4 6 10 10
SET 5 max (at least 7) max (at least 15) max (at least 12)
DAY 2
Rest For 60 Seconds Between Each Set (Or Longer If Necessary)
SET 1 4 8 12
SET 2 4 10 12
SET 3 5 12 15
SET 4 6 14 18
SET 5 max (at least 8) max (at least 18) max (at least 24)
DAY 3
Rest 90 Seconds Between Each Set (Or Longer If Necessary)
SET 1 5 10 14
SET 2 5 10 16
SET 3 5 12 18
SET 4 7 15 20
SET 5 max (at least 10) max (at least 22) max (at least 26)
Week 3
The third week of your 100 push-up program is where you’re really starting to show off all the hard work. It’s getting easier and you’re getting stronger. Resist the temptation to do more than the sets and reps listed below and you’ll keep progressing.
Take your push-up score and find where you should begin on the charts below. If you managed less than five push-ups on the test and you’re under 40 years old, then follow the first column. If you managed more than five, but less than 10, then you’ll be starting up in the second column and so on.
DAY 1
Rest 45 Seconds Between Each Set (Or Longer If Necessary)
Push-up score 16 to20 push-ups 21 to 25 push-ups More Than 25 push-ups
SET 1 10 12 14
SET 2 12 14 16
SET 3 14 16 18
SET 4 10 18 25
SET 5 max (at least 12) max (at least 25) max (at least 30)
DAY 2
Rest 60 Seconds Between Each Set (Or Longer If Necessary)
SET 1 10 14 15
SET 2 12 14 15
SET 3 12 16 17
SET 4 12 20 25
SET 5 max (at least 14) max (at least 25) max (at least 32)
DAY 3
Rest 90 Seconds Between Each Set (Or Longer If Necessary)
SET 1 12 16 20
SET 2 13 16 20
SET 3 14 18 20
SET 4 15 22 26
SET 5 max (at least 18) max (at least 28) max (at least 34)
What’s The Hardest Week of The Push-Up Challenge?
Week 4.
The fourth week of your 100 push-up program might be the week that challenges you the most. Full disclosure: You’re going to consider quitting during this week. Our advice is to bang out your best effort and persevere. You’re already stronger than you thought and you’ve got more gas in your tank to keep moving forward.
Take your push-up score and find where you should begin on the charts below. If you managed less than five push-ups on the test and you’re under 40 years old, then follow the first column. If you managed more than five, but less than 10, then you’ll be starting up in the second column and so on.
DAY 1
Rest 45 Seconds Between Each Set (Or Longer If Necessary)
Push-up score 16 to 20 push-ups 21 to 25 push-ups More Than 25 push-ups
SET 1 14 20 22
SET 2 16 22 25
SET 3 12 18 28
SET 4 18 26 32
SET 5 max (at least 20) max (at least 30) max (at least 36)
DAY 2
Rest 60 Seconds Between Each Set (Or Longer If Necessary)
SET 1 16 18 25
SET 2 16 22 28
SET 3 14 22 30
SET 4 18 25 35
SET 5 max (at least 22) max (at least 32) max (at least 38)
DAY 3
Rest 90 Seconds Between Each Set (Or Longer If Necessary)
SET 1 18 25 20
SET 2 20 30 35
SET 3 15 25 28
SET 4 20 32 35
SET 5 max (at least 25) max (at least 35) max (at least 40)
Week 5
The fifth week of your 100 push-up program is where you’ll have the most confidence. You bested the hardest week and now you’re ready to showcase just how strong you’ve become.
You are almost at your goal.
Take your push-up score and find where you should begin on the charts below. If you managed less than five push-ups on the test and you’re under 40 years old, then follow the first column. If you managed more than five, but less than 10, then you’ll be starting up in the second column and so on.
DAY 1
Rest 45 Seconds Between Each Set (Or Longer If Necessary)
Push-up score 31 to 35 push-ups 36 to 40 push-ups More Than 40 push-ups
SET 1 19 28 28
SET 2 19 30 30
SET 3 19 25 30
SET 4 22 27 35
SET 5 max (at least 28) max (at least 37) max (at least 43)
DAY 2
Rest 60 Seconds Between Each Set (Or Longer If Necessary)
SET 1 12 16 20
SET 2 12 16 20
SET 3 15 16 25
SET 4 15 18 25
SET 5 12 18 20
SET 6 12 18 18
SET 7 15 25 35
SET 8 max (at least 30) max (at least 40) max (at least 45)
DAY 3
Rest 45 Seconds Between Each Set (Or Longer If Necessary)
SET 1 15 18 18
SET 2 15 18 18
SET 3 17 20 22
SET 4 17 22 22
SET 5 15 18 25
SET 6 15 20 25
SET 7 20 25 27
SET 8 max (at least 35) max (at least 43) max (at least 48)
Week 6
The sixth and final week of your 100 push-up program is not a cakewalk. But, after going through the previous five weeks, you’re going to feel a certain level of pride just for reaching this point. Don’t rest on your achievements. This is the week where you get to say you can bang out 100 push-ups!
Take your push-up score and find where you should begin on the charts below. If you managed less than five push-ups on the test and you’re under 40 years old, then follow the first column. If you managed more than five, but less than 10, then you’ll be starting up in the second column and so on.
DAY 1
Rest 45 Seconds Between Each Set (Or Longer If Necessary)
Push-up score 46 to 50 push-ups 51 to 60 push-ups More Than 60 push-ups
SET 1 25 42 45
SET 2 28 45 55
SET 3 22 25 35
SET 4 17 27 30
SET 5 max (at least 40) max (at least 45) max (at least 50)
DAY 2
Rest 45 Seconds Between Each Set (Or Longer If Necessary)
SET 1 12 20 24
SET 2 12 20 24
SET 3 16 25 32
SET 4 16 25 32
SET 5 18 22 35
SET 6 18 22 28
SET 7 12 20 22
SET 8 20 25 28
SET 9 max (at least 50) max (at least 55) max (at least 60)
DAY 3
Rest 45 Seconds Between Each Set (Or Longer If Necessary)
SET 1 10 25 26
SET 2 12 27 28
SET 3 18 35 35
SET 4 18 35 35
SET 5 14 30 25
SET 6 14 30 25
SET 7 18 25 30
SET 8 18 25 30
SET 9 max (at least 60) max (at least 65) max (at least 70)
If at any point you find that you need to go back and redo a week, this is perfectly fine.
Everybody is different, so you have no reason to worry about it. Sometimes after the reevaluations, you may find that you are unable to do enough push-ups to put you into a category for the next week. This just means that you’re not quite ready to move on at this point.
In that case, it is best for you to go back and attempt the previous week’s workouts instead of cheating and moving ahead anyway.
Moving back will help you get the most out of the challenge so that you can complete the final test which is, of course, doing 100 push-ups in a row.
After you complete week 6, give yourself some time to rest. Once you’ve spent a day or two recovering, begin performing good-form push-ups like you did during your evaluation tests. It may be easier to break them up into smaller sections, but only rest for a few seconds between each section.
Remember, the goal is to do all 100 in one sitting.
If you find that you can’t complete all of the push-ups in good form, then you may want to go back to week 5 or week 6. Doing so will allow you to continue building up your strength to try the 100 push-ups challenge again.
The key to this challenge is to stay motivated and disciplined. Challenges and routines like this one only work if you stay on track and you don’t skip anywhere. Staying motivated can be tricky, especially with a busy schedule. The first part of any challenge is the toughest because it’s easy to give up after the first few days. Here are a few tips to help keep you motivated throughout any workout challenge or routine.
Conclusion
The 100 push-ups challenge is one of the better challenges you can try for a number of reasons. Regardless of your current fitness levels, there’s an easy entry point. And, you really don’t even need to have a gym membership or equipment. You could do this challenge from the comfort of your own home. Bottom line: This plan will get you to a point where you’ll be able to do 100 push-ups without rest after you complete all six weeks.
The important thing to remember when taking any sort of exercise challenge is to stay motivated. If you find yourself giving up, simply go back and reevaluate your daily routine and the ways that you motivate yourself. Then, just make changes where necessary.
Of course, it’s also important to take care of yourself. Always make sure that you drink plenty of water when you exercise and consume a lot of proteins, vitamins and nutrients in order to get the best results. The better you is right around the corner if you just stick to your plan!
-Sara Campanelli
Terry
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I accept it :d
LOL good luck!
Terry Asher
keep trying
[…] example, during the push-ups, you can lift one foot off the floor and maintain this throughout the set. Then you switch feet and […]
I loved it
Thank you! keep more writting!
[…] Pushups can be done by anyone at any age. Typically when you’re younger you can do more pushups and as you age, the number of pushups one can do decreases. Here’s a chart showing you the number of pushups one can do corresponding with their age and gender. Pushups can be done everyday or as often as one deems necessary for their body. There is no hard and fast rule. The only rule of thumb to follow is, start slow and then increase the number you do daily. You could also look into the 100 pushups challenge. […]