Push up challenge for beginners: 0 to 100 pushups in 6-10 weeks. Workout plan
Go from 0 to 100 push ups in a row in 6–10 weeks. 100 Pushups is a step-by-step push up workout plan that adapts to your level – whether you can do 2 push-ups today or 60.
No gym and no equipment: all you need is a few minutes and a bit of floor space. It's a home workout for your chest, arms, shoulders and core that grows with you, set by set.
HOW THE 100 PUSH UP CHALLENGE WORKS
1. Take the test – do as many push-ups as you can in a row.
2. Pick your program – choose the one of 11 programs that matches your result. Did 43? Choose the 41–45 program.
3. Rest 2 days after the test, then start your workouts.
4. Train set by set – tap the button after each set and the rest timer starts. Use the recommended rest or adjust it to how you feel.
5. Retest, move up a level, and repeat until you hit 100 push ups.
A tough day? Switch to an easier program after an unsuccessful session and keep going – no need to start over.
FEATURES
💪 11 push up programs, from beginner (0 push-ups) to 100 in a row
💪 Max-rep test to find the right starting level
💪 Rest timer between sets – recommended or custom
💪 Warm-up before and stretching after every workout
💪 Statistics: your current average, current program, status and medals
💪 Full history of every push-up workout
💪 Workout reminders so you never miss a training day
💪 Cloud backup and restore – move your progress to a new phone
💪 Home screen widget to keep your next workout in sight
PUSH UPS FOR BEGINNERS – AND BEYOND
If you can't do a single push-up yet, start with the first program. If you already do 50, pick a higher level and aim for 100. The plan is the same idea at every level: short workouts, gradual progress, enough rest to recover. Follow a sensible rest schedule and eat well – that's where the strength is built.
PUSH-UP FORM TIPS
- Hands slightly wider than your shoulders, body in a straight line from head to heels
- Lower until your chest is close to the floor, then press back up
- Keep your core tight and don't let your hips sag
- Quality over speed – one clean rep beats three rushed ones
COMPLETE THE BESTRONGER CHALLENGE SERIES
Pair this push up challenge with our other programs – 50 pull-ups, 300 sit-ups and 300 squats – for a full-body bodyweight training plan.
Do you want to be able to do 100 push-ups? YOU can do it! Be Stronger.