100 pushups a day challenge
Why do 100 pushups a day? Between 2,800 and 3,100 pushups a month, which can add up to 36,500 pushups a year?
Because you know you want to get fit.
You know that you are tired of being fat or flabby.
What new habit can you start that will take you less than 15 minutes a day and put you on the path to fitness?
Is there one exercise you can do which will not require a lot of time and special equipment?
The answer is yes, the ‘simple’ pushup.
Pushups are your most basic resistance exercise, and all you need is yourself, and a floor.
This is why we are all familiar with pushups, from school gym class, military training or even punishment!
Push Ups will build your chest, arms, shoulders, core and your confidence.
No wonder even the Navy Seals incorporate pushups into their training and strength testing.
If pushups are good enough for the Navy Seals, they are good enough for us.
Did You Know That Pushups Alone Can Build an Granite Physique?
As pushups did for Herschel Walker, the former football player turned MMA fighter:
Herschel did not lift barbells or dumbbells.
He did not spend hours a day doing the bench press and curls.
Every day Herschel did thousands of pushups and sit ups and built one of the most powerful physiques you will ever see.
Success leaves clues.
You do not have to lift weights to get a chiseled physique.
Herschel Walker is the proof.
Get Yourself a Stop Watch for 100 Pushups a Day
Or use your phone, or a clock in your home.
Pick a time of the day when you have ten to fifteen minutes available.
If you are a pure beginner, than you might just need five minutes or less.
For a beginner start with 5 pushups.
If you can only do one pushup, then do one.
Now wait a minute or two minutes.
Do five pushups or just one more pushup.
Rest another two minutes and do one more pushup or 3 pushups.
If you do these drop sets starting with 5 pushups, over 10 minutes, you will do 5, 4, 3, 2 and 1 pushups, which equals 15 pushups.
Do as many pushups as you can within your 5, 10 or 15 minute slot that you have allocated.
If you are a beginner, it might take you a little time to work up to 100 pushups a day.
But, it will happen.
I could not do one pushup five years ago, but now I am doing 100 pushups a day in under 12 minutes a day.
Believe me, I am grateful I can even do one push up at the age of 61.
Remember, your body will respond.
If You Can Do Ten or More Pushups
Start with ten pushups and then five drop sets, which will look like
- 10, 9, 8, 7, 6 and 5 pushups, which is 47 pushups.
If you start with 15 pushups as your initial set and do 5 drop sets, you can do 75 total pushups.
- 15, 14, 13, 12, 11, 10 = 75 pushups
Or if you start with 20 pushups, you can do 105 pushups using these sets:
- 20, 19, 18, 17, 16, 15 = 105 pushups
If you keep your rest period between pushups to a minute or two, you will get an intense workout.
You can build up to 100 pushups a day in 15 minutes or less.
As you get stronger, you will be able to do 100 pushups a day in less than 12 minutes.
Once you can do 20 pushups every 2 minutes, keep reducing the rest time in between sets.
“As a chubby adolescent, Herschel Walker couldn’t do any push-ups at all. He worked his way up to 25 by doing as many as he could in a stretch, taking a 10–15 second break, and then doing some more until he hit that number. Using the same approach, he worked up to doing 50 push-ups a night, then 100. Slowly he increased his reps until he was doing 2,000 a day as a young man.” ¹
Before you know it, you will easily do 100 pushups a day in 10 minutes or less.
I am going to try this method myself and intend to record my results every day.
Is it possible for a 62 year old man to build up to 100 good form pushups a day?
I have never done more than 30 pushups in one shot, so 100 consecutive pushups seems impossible.
But let’s see how the overload principle and S.A.I.D (specific adaptation to imposed demands) principle work using the 100 pushups a day challenge.
Both of these principles teach us that our body will adapt to doing pushups, and by overloading, reducing time between sets, we will get strong enough to do 100 consecutive pushups, just like Herschel did.
Let’s find out.
100 Pushups a Day Challenge
Here is my updated 100 pushups a day challenge table.
Peter Drucker famously said “What gets measured, gets managed.”
If you want to make progress, you must record your pushups workouts.
Before and after my own results, I have created a FREE 100 Pushups a Day Challenge Journal for you to print out and use for yourself.
The reason I made it for printing is so you can use a 3 hole punch, and keep your 100 Pushups Journal in a binder.
Many of us probably spend too much time online, and I have found keeping records the old school way is more satisfying and motivating than doing so online.
What are the Benefits of Pushups?
Pushups are a full body exercise.
As a result, pushups can add muscle all over your body.
Daily pushups will help you improve your posture.
Starting your day with pushups will motivate you to stick to healthy eating and exercise habits.
If Pushups Are So Great, Why Don’t We Do Them?
That is an easy question to answer, because pushups are hard!
Especially if you want to do 100 pushups a day.
Be honest with yourself, which is easier, a bench press, or pushups?
Or better yet, how about a seated bench press or pushups?
Of course, pushups are much harder than either of those two.
True, you cannot easily increase the weight of body weight pushups like you can with the bench press or machine press.
But for pure exercise intensity, you cannot beat pushups to begin or return to resistance training.
Lack of Time
You are tired.
You commute forty minutes to an hour a day to your job.
And then you sit most of the time at your desk or in your car.
It is not so simple to push yourself to do pushups.
You feel that you do not have time to exercise or go to the gym.
Perfect, because that is the best reason to start doing pushups at home.
Going to the gym takes time, to drive there, get changed, wait for equipment.
On the other hand, you can start a pushup program in your home or apartment.
As long as you have a floor, you are good to go.
You Feel Like You Have No Motivation?
Then challenge yourself.
Just like you get up every morning and brush your teeth, challenge yourself to get into the habit of pushing your body a bit more every day, for your own good.
Invest in yourself, you are worth it.
Too Many Distractions?
We all understand the environment we live in is full of endless distractions.
This is why you have to carve out some sacred space for yourself.
Invest 10 to 15 minutes a day in building your body, mind and life.
100 pushups a day is a great investment in strengthening your physique.
And not just your physical fitness, but mental fitness as well.
Shut off the tv, get off the internet, which is why I am providing you with a Pushups Journal here to record and motivate you to progress.
Just access the 100 Pushups Journal and start doing 100 pushups a day!
Difficult to Build Good Habits?
Bad habits are easy to come by and good habits are not.
That is why you want to stack them up one at a time.
Build one good habit at a time.
You don’t need to have a very complicated program to get stronger.
But you do need to have a plan.
Start laying the foundation with basic strength training exercises, like pushups.
Start with 100 pushups a day and then you can add squats or burpees or jumping jacks.
Then you can build up to do circuit training.
This is how you get to doing 36,000 pushups a year.
The first time I thought about doing thirty six thousand pushups in a year, I thought that sounded absurd.
But once I saw that even I could do a hundred pushups in less than 15 minutes, I thought, hmm, 36,000 push ups this year is not out of the question.
Remember, to continue to get stronger, you must record your training.
Without a journal, you have no record and no training, just another workout which you will soon forget.
This is the reason that most people never make progress in transforming their bodies from fat to fit.
Without a record, you do not have the basic requirement of resistance training, which is a path to progression.
This is why I am providing you with a simple 100 pushups a day journal.
Access it, print copies and get started today on doing 100 pushups a day, 3,000 pushups a month, 36,500 pushups a year.
Yes, the best time that you should have started doing 100 pushups a day and a fitness program was 25 years ago.
But, if you did not do that, the best time to start is today!
Please leave me your own experience/comments/corrections/criticisms of doing 100 pushups a day.
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Originally published at hashimashi.com.