A 30 day pushup challenge is one of the simplest ways to build upper body strength, establish a fitness habit, and see real results - without a gym, equipment, or much time.
This guide provides a structured 30-day plan that works for any fitness level, plus the strategies that separate people who finish from those who quit.
Why Do a Pushup Challenge?
Physical Benefits
- Increased upper body strength (chest, shoulders, triceps)
- Core strengthening from plank position
- Improved muscle definition
- Better posture
Habit Benefits
- Establishes daily exercise routine
- Builds self-discipline
- Creates foundation for more fitness
- Proves you can commit to something
Why 30 Days Works
- Long enough to see real results
- Short enough to stay motivated
- Creates lasting habits (research suggests 21-66 days for habit formation)
- Clear endpoint creates urgency
The 30 Day Pushup Challenge Plan
Before You Start
Assess your current level:
- Can't do a pushup? Start with the Beginner plan
- Can do 5-15 pushups? Start with the Intermediate plan
- Can do 20+ pushups? Start with the Advanced plan
Choose your pushup style:
- Regular pushups (standard)
- Knee pushups (if regular is too hard)
- Incline pushups (another modification option)
You can progress from modifications to full pushups during the challenge.
Beginner Plan (Starting from 0-10 pushups)
| Day | Pushups | Notes |
|---|---|---|
| 1 | 10 | Start easy, focus on form |
| 2 | 12 | |
| 3 | 14 | |
| 4 | 16 | |
| 5 | 18 | |
| 6 | 20 | |
| 7 | REST | Recovery day |
| 8 | 22 | |
| 9 | 24 | |
| 10 | 26 | |
| 11 | 28 | |
| 12 | 30 | Milestone: 30 pushups! |
| 13 | 32 | |
| 14 | REST | Recovery day |
| 15 | 34 | Halfway point |
| 16 | 36 | |
| 17 | 38 | |
| 18 | 40 | |
| 19 | 42 | |
| 20 | 44 | |
| 21 | REST | Recovery day |
| 22 | 46 | |
| 23 | 48 | |
| 24 | 50 | Milestone: 50 pushups! |
| 25 | 52 | |
| 26 | 54 | |
| 27 | 56 | |
| 28 | REST | Recovery day |
| 29 | 58 | |
| 30 | 60 | Challenge complete! |
Total pushups over 30 days: 1,000+
Intermediate Plan (Starting from 10-25 pushups)
| Day | Pushups | Notes |
|---|---|---|
| 1 | 25 | Baseline |
| 2 | 30 | |
| 3 | 35 | |
| 4 | 40 | |
| 5 | 45 | |
| 6 | 50 | |
| 7 | REST | Recovery day |
| 8 | 55 | |
| 9 | 60 | |
| 10 | 65 | |
| 11 | 70 | |
| 12 | 75 | |
| 13 | 80 | |
| 14 | REST | Recovery day |
| 15 | 85 | Halfway point |
| 16 | 90 | |
| 17 | 95 | |
| 18 | 100 | Triple digits! |
| 19 | 105 | |
| 20 | 110 | |
| 21 | REST | Recovery day |
| 22 | 115 | |
| 23 | 120 | |
| 24 | 125 | |
| 25 | 130 | |
| 26 | 135 | |
| 27 | 140 | |
| 28 | REST | Recovery day |
| 29 | 145 | |
| 30 | 150 | Challenge complete! |
Total pushups over 30 days: 2,500+
Advanced Plan (Starting from 25+ pushups)
| Day | Pushups | Notes |
|---|---|---|
| 1 | 50 | Baseline |
| 2 | 55 | |
| 3 | 60 | |
| 4 | 65 | |
| 5 | 70 | |
| 6 | 75 | |
| 7 | REST | Recovery day |
| 8 | 85 | |
| 9 | 95 | |
| 10 | 100 | Triple digits |
| 11 | 110 | |
| 12 | 120 | |
| 13 | 130 | |
| 14 | REST | Recovery day |
| 15 | 140 | Halfway point |
| 16 | 150 | |
| 17 | 160 | |
| 18 | 170 | |
| 19 | 180 | |
| 20 | 190 | |
| 21 | REST | Recovery day |
| 22 | 200 | 200 club! |
| 23 | 210 | |
| 24 | 220 | |
| 25 | 230 | |
| 26 | 240 | |
| 27 | 250 | |
| 28 | REST | Recovery day |
| 29 | 275 | |
| 30 | 300 | Challenge complete! |
Total pushups over 30 days: 4,500+
How to Structure Your Daily Pushups
You don't have to do all pushups at once. Spread them throughout the day:
Option 1: Single Session
Do all pushups in one workout with rest between sets.
Example for 50 pushups:
- 5 sets of 10 pushups
- 60 seconds rest between sets
- Total time: ~8-10 minutes
Option 2: Multiple Sessions
Split pushups across the day.
Example for 50 pushups:
- Morning: 20 pushups
- Lunch: 15 pushups
- Evening: 15 pushups
Option 3: Hourly Sets
Do small sets throughout waking hours.
Example for 50 pushups:
- 5 pushups every hour for 10 hours
Option 4: Trigger-Based
Do pushups when triggered by specific activities.
Example:
- 10 pushups before each meal
- 10 pushups every bathroom break
- 10 pushups before checking social media
This last option is particularly effective. Apps like Repscroll automate this - you set pushups as the requirement before opening social media apps. Users end up hitting their daily targets without thinking about it.
Tips for Completing the Challenge
1. Never Miss Two Days in a Row
One missed day doesn't ruin the challenge. Two in a row creates a pattern. If you miss a day, do extra the next day to catch up.
2. Do It First Thing
The longer you wait, the more likely excuses arise. Many people do their pushups immediately after waking - before the day can interfere.
3. Track Publicly
Tell people about your challenge. Post progress. The accountability makes quitting harder.
4. Break Big Numbers Into Sets
When daily targets get high, break them into manageable chunks. 100 pushups sounds hard. 10 sets of 10 sounds doable.
5. Use Proper Form
Quality matters more than quantity. A challenge completed with bad form builds bad habits and risks injury.
Proper pushup form:
- Hands slightly wider than shoulders
- Body in straight line (no sagging or piking)
- Elbows at 45 degrees (not flared)
- Full range of motion (chest to near floor)
- Controlled movement both directions
6. Listen to Your Body
Muscle soreness is normal. Joint pain is not. If wrists, elbows, or shoulders hurt, take an extra rest day. It's better to miss a day than to injure yourself.
7. Don't Skip Rest Days
Rest days aren't weakness - they're when your muscles actually grow and strengthen. Skipping them leads to burnout and injury.
Common Challenges and Solutions
"I can't do that many pushups"
Solution: Use modifications. Knee pushups, incline pushups, or even wall pushups all count. Progress to harder variations as you get stronger.
"I don't have time"
Solution: Spread pushups throughout the day. 50 pushups takes less than 5 minutes total. Everyone has 5 minutes.
"I get bored"
Solution: Add variations. Wide pushups, diamond pushups, staggered pushups. Same movement pattern, different feel.
"I'm too sore"
Solution: If it's muscle soreness, push through (movement helps). If it's joint pain, take an extra rest day. Make sure you're eating enough protein for recovery.
"I missed a day and feel like quitting"
Solution: Missing one day doesn't invalidate the challenge. Do extra the next day if possible, or just continue where you left off. Finishing imperfectly beats quitting.
What to Expect
Week 1: Adjustment
- Muscles will be sore
- Daily targets feel challenging
- Motivation is high
Week 2: Routine Forming
- Soreness decreases
- Pushups become part of your day
- You might hit a small plateau
Week 3: Progress Visible
- Numbers feel more manageable
- You notice strength gains
- Muscle definition may appear
Week 4: Finishing Strong
- Daily targets are higher but feel normal
- Confidence from nearly completing
- Physical and mental transformation evident
After the Challenge
Congratulations - you did something most people never will. What's next?
Option 1: Maintain
Keep doing a set number daily (50-100) to maintain gains. This becomes your new baseline.
Option 2: Progress
Move to harder variations (diamond, decline, one-arm progressions) to continue building strength.
Option 3: Expand
Add other exercises. Squats, planks, and pull-ups complement pushups for full-body fitness.
Option 4: Repeat with Higher Targets
Wait 1-2 weeks, then start another 30-day challenge at a higher level.
The Real Challenge
The pushups aren't the hard part. Showing up every day is.
This challenge tests your ability to commit to something and follow through. The physical benefits are significant, but the mental benefits of proving you can do hard things consistently might matter more.
30 days from now, you'll either wish you started or be glad you did.
Want daily pushup accountability built into your phone? Repscroll requires you to do pushups before opening social media apps. You'll hit your daily targets automatically - every time you want to scroll, you do your reps first. Challenge mode, activated.