How to Do 100 Push-Ups in a Row
Dreaming of doing 100 push-ups straight? It’s a cool goal that’s totally possible with the right approach. Whether you’re starting from scratch or you can already do a bunch, hitting that 100 mark is all about building up slowly, practicing regularly, and keeping things fun and manageable.
This guide breaks down the steps to get you from where you are now to pumping out 100 consecutive push-ups. You don’t need to be super strong from the start; you just need to stick with a plan that works. Ready to see how? Let’s dive into the details.
Start with a Test
Find Your Starting Point: The first step on this push-up journey is to see where you stand. Do as many push-ups as you can in one go, but keep an eye on your form. Good form means keeping your body straight like a plank, from the top of your head down to your heels.
Don’t let your hips sag or stick up in the air. This initial test isn’t just about counting push-ups; it’s about setting a baseline in a way that ensures you’re working the right muscles and protecting yourself from injury.
Set Your Goal: Aim Higher
Once you’ve got your max number from the test, it’s time to set your sights on a bigger goal. Here’s a simple formula: multiply your max number of push-ups by 5. This means if your max was 10, your target for the next two weeks is 50 push-ups across your workouts. It sounds like a leap, but by breaking it down and building up gradually, it’s an achievable milestone.
For those who are starting from a stronger base—let’s say you’re already comfortable doing over 50 push-ups without much trouble—your target shifts to completing 250 to 300 push-ups in your workout sessions. This adjustment ensures that everyone, no matter their starting point, is stretching their capabilities and pushing toward significant improvement.
Diversify Your Push-Up Routine
A: Max Effort Days
Max Effort Days are all about testing your boundaries. On these days, you aim to do as many push-ups as you can manage in each set, pushing until you can’t do another push-up with good form.
The goal here isn’t just to tire yourself out; it’s to increase your strength and endurance incrementally. Between each set, take a full break—about 1 to 2 minutes or until you feel ready to tackle another set with gusto.
These breaks are crucial; they allow you to recover enough to maintain high effort throughout your workout, maximizing the number of push-ups you can do each time.
B: Sporadic Push Days
Sporadic Push Days offer a gentler approach, where the focus shifts to maintaining momentum rather than peaking performance. The idea is to weave push-ups into your day, doing them at different times—morning, noon, and night, for example.
There’s no need to max out in one go. Instead, you’re aiming for consistency, spreading out your push-ups to meet your daily goal in a way that feels manageable. This approach keeps your muscles engaged and accustomed to the work without overloading them, helping to build endurance over time.
C: Rest Days
The importance of Rest Days can’t be overstressed. These are the days when your body repairs itself, building back stronger than before. It’s tempting to keep pushing through every day, but without adequate rest, you’re more likely to face burnout or injury.
On Rest Days, give your muscles, particularly those used in push-ups (chest, shoulders, triceps, and core), time to recover. This doesn’t mean you have to be completely inactive—you can still engage in light activities or focus on different muscle groups—but avoid push-ups and intense upper-body workouts. Remember, growth happens not just when you’re working out but also when you’re resting.
By rotating through these three types of days—Max Effort, Sporadic Push, and Rest—you create a balanced, dynamic routine that propels you toward your goal of 100 consecutive push-ups. This variation not only keeps your training program interesting but also ensures a holistic approach to building strength, endurance, and muscle recovery.
Your Easy Push-Up Plan: How to Do More!
Let’s make a simple plan so you can do loads of push-ups! It’s like a little adventure for your muscles, and here’s how it goes:
Your 2-Week Push-Up Challenge
This plan mixes up doing lots of push-ups, spreading them out, and resting. This way, you get stronger without getting too tired. Let’s break it down:
- Day 1: Try Your Hardest – On this day, do as many push-ups as you can, again and again. Rest a bit between tries so you can do more each time.
- Day 2: Do Push-Ups All Day—This day is more relaxed. Do your push-ups at different times during the day. You don’t have to do a lot at once; just make sure you do a bunch by bedtime.
- Day 3: Relax and Rest – Your muscles grow and get stronger when you rest. So, on this day, don’t do any push-ups. You can walk or stretch, but let your muscles chill out.
Do this three-day plan repeatedly for 12 days. This means you’ll do your push-ups, spread them out, and rest four times in two weeks.
What Happens After 12 Days?
- Day 13: One More Rest Day – Before you see how much better you’ve gotten, take another day off. This helps your muscles get all ready to show off.
- Day 14: See How You Did! – Now’s the fun part. Do as many push-ups as you can, just like when you started. You’ll probably be able to do way more than before!
Why This Plan Rocks
This push-up plan is great because you get to work hard, keep going even on easy days, and then rest so your muscles can grow. It’s not too hard, and by the end, doing more push-ups feels awesome.
By mixing things up, you won’t get bored, and your muscles won’t get too tired. Plus, taking rest days means you won’t get hurt and your muscles can get stronger.
So, let’s start this fun push-up adventure and see how many you can do in two weeks!
Keep Going to Hit 100 Push-Ups
After your first two weeks, you’ve probably noticed you can do more push-ups than before. Feeling stronger? Great! Now, let’s keep going and aim for that big goal: 100 push-ups in a row. Here’s how you can get there:
Repeat and Build Up
- Keep the Cycle Going: Don’t stop now! Repeat the same 3-day cycle you just did. Every time you start over, try to do a few more push-ups each day. If you did 20 in a row last time, aim for 22 or 25 this time. Little by little, you’ll get closer to 100.
- Add Some Challenges: To improve your push-ups, try adding small weights to your back for extra strength training or doing push-ups with your feet on a chair for a harder workout. Only do this if regular push-ups are getting easier, and be careful to keep your form right.
Listen to Your Body
- Rest When You Need: If you’re feeling really sore or tired, it’s okay to take an extra rest day. Pushing too hard can set you back, so listen to what your body needs.
- Eat and Sleep Well: Eating healthy food and getting enough sleep will help your muscles grow stronger. Think of food and sleep as part of your training too!
Track Your Progress
- Write It Down: Keep a little notebook or use an app to write down how many push-ups you do each day. Seeing your numbers go up over time is super motivating!
- Set Mini-Goals: While 100 push-ups are a big dream, celebrate the small victories, too. Have you made it to 30, 50, or 75 push-ups? Each milestone is a big deal!
Stay Motivated
- Find a Push-Up Buddy: Sometimes, having a friend who’s also doing push-ups can make it more fun. You can cheer each other on and see who reaches their goal first.
- Mix It Up: Doing the same thing every day can get boring. Try doing push-ups in different places—maybe at the park, by the beach, or even in your backyard. A change of scenery can make it more interesting.
What’s Next?
After a few more weeks, you’ll be amazed at how many push-ups you can do. Maybe you’re already close to 100, or perhaps you’re planning to get there soon. Either way, keep pushing, stay patient and enjoy getting stronger every day.
The Big Day: Hitting 100 Push-Ups
Every few weeks, have a test day to do as many push-ups as you can. The day you hit 100 will feel awesome—it’s a huge achievement!
Remember, getting to 100 push-ups is a journey. There will be good days and tough days, but every push-up gets you one step closer. Keep going, and soon, you’ll be doing 100 push-ups in a row, feeling like a superhero. Let’s do this!
Frequently Asked Questions
It really depends on where you’re starting from and how you train. If you follow our plan, do push-ups a few times a week, and rest right, you might find yourself doing 100 push-ups in a row faster than you think! For many, it takes a few months of consistent effort. Just remember, some people might do it quicker, and for others, it might take a bit longer. The key is to keep at it!
Doing 100 push-ups burns about 15 to 30 calories, depending on your weight and speed. Push-ups are more about building your muscles than burning calories, but they’re still great for your health and strength.
Start by doing as many push-ups as you can to see where you’re at. Then, use our simple plan: do a lot of push-ups one day, spread them out the next day, and then take a day to rest. Keep repeating this, and try to do a few more push-ups each time. Don’t forget to eat well and get plenty of sleep, too!
Not at all! Doing 100 in a row is a cool goal, but what really matters is just doing them, no matter how you break them up. Some people like to do them all at once, and others spread them out over the day. Do what feels right for you and fits your fitness level.
Not really. Being able to do 100 push-ups straight is pretty special and means you’re pretty strong and have worked hard. It’s not something everyone can do without a lot of practice, but with the right training, many people can get there.
Awesome job! If you’ve hit 100 push-ups, think about mixing things up with different push-up styles or adding new challenges to your routine. Maybe try going for speed, or see if you can add even more push-ups to your max. There’s always a new goal to chase!
