How To Start A Pushups Routine

How To Start A Pushups Routine

Since pushups can be done in a number of ways, your number may change from position to position. There are three types of plank style pushups:

  • Standard
  • Close-hand: This method involves moving your hands closer together under your chest and will work your triceps more.
  • Wide arm: Your hands are wider apart in this pushup position, giving you a better chest and shoulders workout.

The number and type of pushups that you can perform may vary, depending on your particular muscle strength areas.

Try varying your pushup workout routine to include the various styles of pushups, making sure to execute them properly and to increase the number of pushups you do daily as your ability to do them increases.

Setting a personal goal for yourself with a set number of pushups to do in a day can help keep you motivated to continue your fitness routine. Whether your end number is 10 or 100, keeping a goal in mind can help you focus on your routine and help you achieve results faster. How many pushups should you do daily is the first question that you should ask yourself when you begin your fitness routine to see some easily achievable results.

Average Pushups Daily

According to Dr. Lawrence A. Golding from the University of Nevada, there is an average number of pushups that you should be able to do daily based on age and skill level. In the charts below, you can look at the average pushups by age and skill. The New York Times reports fairly similar numbers, with national averages around 16 push-ups for 40-year-old women and 27 for 40-year-old men, which puts them between the elite and averages for the two groups.

Pushups for Women
Age 17-19 20-29 30-39 40-49 50-59 60-69
Elite 35+ 36+ 37+ 31+ 25+ 23+
Average 15 17 15 12 10 8
Poor 1 1 0 0 0 0
Pushups for Men
Age 17-19 20-29 30-39 40-49 50-59 60-69
Elite 56+ 47+ 41+ 34+ 31+ 30+
Average 26 28 18 15 13 11
Poor Less than 4 Less than 4 Less than 2 0 0 0

Determining Your Perfect Number to Start a Pushup Routine

To find out how many pushups you should be doing daily, you need to begin by making sure you are doing them correctly. It’s too easy to cheat and allow your form to go in order to get in a few more reps. Focus on keeping your back straight and dip into each pushup to the right level slowly before coming back up.

How To Start A Pushups Routine.

Now it’s time to figure out what your goal is. If your goal is getting stronger and building muscle, then you’ll want to push yourself to fatigue. This means continuing to execute perfect pushups until your arms can no longer support your weight.

If your goal is to increase stamina, or to hit that much sought after 100 continuous pushups, you’ll need to do more sets with fewer reps in them. Begin by finding your fatigue point and then do two reps less than this number. So if you can do 25 pushups before fatiguing, you should do 23 pushups in each set with a rest between sets. Every few days, increase the number by one until you reach your goal.

Benefits of a Pushup Routine

Pushups are one of the most adaptive workouts you can do. From standard pushups to incline pushups, you have the ability to customize your routine, allowing the workout to grow with your strength levels. There is no equipment to buy, and the only space needed is an area clear enough for you to stretch out prone on the floor. As your strength level grows, so does your ability to expand your pushup routine to the often discussed 100 pushups.

How Many Pushups Should You Do in a Routine?

While it would be nice to have a nice round figure of 20, 50 or 100 pushups to aim for, the truth is that just as everyone’s fitness level is different, so is their ability to complete a set number of pushups in one day.

If you are just starting out on your fitness journey, doing five pushups with perfect form may be the right number for you. If you’re further along in your fitness levels, this number maybe 20, 30 or 100. The secret is learning what the correct number of pushups is for you at this time.

How To Start A Pushups Routine.