"How many pushups should I do a day?" is one of the most searched fitness questions online - and for good reason. Pushups are free, effective, and can be done anywhere. But the answer isn't as simple as a single number.
The right amount depends on your fitness level, goals, and how you structure your routine. Let's break it down.
The Short Answer
Here's a quick reference based on fitness level:
| Fitness Level | Daily Pushups | Weekly Total |
|---|---|---|
| Complete Beginner | 10-30 | 50-150 |
| Beginner | 30-50 | 150-250 |
| Intermediate | 50-100 | 300-500 |
| Advanced | 100-200+ | 500-1000+ |
But these numbers mean nothing without context. Let's dig deeper.
Factors That Determine Your Ideal Number
1. Your Current Fitness Level
If you can't do 10 pushups in a row: Start with whatever you can do, even if it's 5 pushups total per day. Focus on building the habit first.
If you can do 10-20 in a row: A daily target of 30-50 is sustainable and will produce noticeable results within weeks.
If you can do 30+ in a row: You can handle 100+ daily pushups, especially if spread throughout the day.
2. Your Goals
Building strength: Fewer pushups (3-4 sets of 8-12) with perfect form, with rest days between sessions.
Building muscle: Moderate volume (50-100 daily) with variations that target different angles.
Building endurance: Higher volume (100-200+) with multiple sets throughout the day.
General fitness: 30-50 daily pushups is the sweet spot for most people.
3. Recovery Capacity
Pushups stress your chest, shoulders, and triceps. These muscles need time to recover and grow. Signs you're doing too many:
- Persistent soreness that doesn't fade
- Declining performance (fewer reps over time)
- Joint pain in wrists, elbows, or shoulders
- Feeling drained instead of energized
If you notice these, scale back and add rest days.
Daily Pushup Strategies
Strategy 1: All at Once
Do all your pushups in one session.
Example: 4 sets of 15 pushups with 60-90 seconds rest between sets.
Pros: Gets it done quickly, easy to track Cons: Harder to hit high numbers, requires dedicated workout time
Best for: People who want a quick morning routine or pre/post workout finisher.
Strategy 2: Greasing the Groove
Spread pushups throughout the day in small sets.
Example: 10 pushups every hour for 8 hours = 80 pushups total.
Pros: Never feels hard, accumulates high volume, doesn't require warm-up Cons: Easy to forget, requires consistent reminders
Best for: People who want high daily volume without dedicated workout time.
Strategy 3: Triggered by Activity
Do pushups when triggered by a specific activity.
Example: 20 pushups every time you make coffee, check your phone, or before meals.
Pros: Builds automatic habit, volume accumulates naturally Cons: Inconsistent daily totals
Best for: People who struggle with consistency. Apps like Repscroll use this method - requiring pushups before you can open social media apps. Users end up doing 50-150+ pushups daily without planning to "work out."
Pushup Challenges: Do They Work?
You've probably seen 30-day pushup challenges online. Here's the truth:
The 100 Pushups a Day Challenge
- Doing 100 pushups every day for 30 days
- Results: Noticeable muscle development, improved endurance
- Downside: High injury risk if you don't start with a base
The Progressive Challenge
- Day 1: 10 pushups, Day 2: 12 pushups... increasing each day
- Results: Builds strength gradually, sustainable progression
- Downside: Gets very hard toward the end
The Verdict: Challenges work for motivation but aren't optimal for long-term progress. A sustainable daily routine beats a 30-day sprint followed by nothing.
How to Structure Your Daily Pushup Routine
Beginner Daily Routine (30 pushups)
Morning (15 pushups)
- 3 sets of 5 pushups
- Rest 30-60 seconds between sets
Evening (15 pushups)
- 3 sets of 5 pushups
- Rest 30-60 seconds between sets
Intermediate Daily Routine (75 pushups)
Morning (25 pushups)
- 5 sets of 5 pushups with 30s rest
Lunch (25 pushups)
- 2 sets of 12-13 pushups
Evening (25 pushups)
- 5 sets of 5 pushups with 30s rest
Advanced Daily Routine (150 pushups)
Spread throughout day
- 10 sets of 15 pushups
- One set every 1-2 hours
Or use variations:
- Morning: 50 regular pushups
- Lunch: 50 wide pushups
- Evening: 50 diamond pushups
Should You Do Pushups Every Day?
This is the real question. Here's the nuanced answer:
Yes, Daily Pushups Work If:
- You keep volume moderate (not going to failure every set)
- You listen to your body and scale back when needed
- You use good form consistently
- You spread them throughout the day
Consider Rest Days If:
- You're doing high volume (100+)
- You're training other upper body exercises
- You're experiencing any joint discomfort
- You're over 40 (recovery takes longer)
The Hybrid Approach
Many people find success with:
- 4-5 days: Full pushup volume
- 2-3 days: Rest or reduced volume (25% of normal)
This gives muscles recovery time while maintaining the habit.
Tracking Your Progress
What gets measured gets managed. Track:
Daily count: Simple tally of total pushups Max set: Your best single set without rest Form quality: Are you maintaining full range of motion? How you feel: Energy levels, soreness, motivation
After 4-8 weeks, you should see:
- Increased max set size
- Easier time hitting daily targets
- Visible muscle development (especially chest and triceps)
- Better posture
Common Mistakes to Avoid
Mistake 1: Starting Too High
Jumping from 0 to 100 daily pushups leads to burnout or injury. Start with 20-30 and increase gradually.
Mistake 2: Ignoring Form
50 sloppy pushups build less muscle than 25 perfect ones. Full range of motion, elbows at 45 degrees, body straight.
Mistake 3: Same Routine Forever
Your body adapts. After 4-6 weeks, add variations, increase volume, or change tempo.
Mistake 4: Skipping Recovery
More isn't always better. Rest days allow muscle repair and growth.
Mistake 5: Only Doing Pushups
Pushups are excellent but don't neglect pulling movements (rows, pull-ups) to maintain muscle balance.
The Bottom Line: Start With This
If you're overthinking it, here's your action plan:
Week 1-2: Do 30 pushups daily, broken into 3 sets of 10.
Week 3-4: Increase to 50 pushups daily, broken into 5 sets of 10.
Week 5+: Either increase volume or add variations.
The "perfect" number matters less than consistency. Someone who does 30 pushups daily for a year will be far stronger than someone who does 100 pushups for two weeks and quits.
Start with a number you know you can hit every day. Build from there.
Struggling with consistency? Repscroll links your pushups to your screen time - you literally can't open TikTok or Instagram until you've done your reps. Users average 100+ pushups per week without even trying. It's the easiest way to make daily pushups automatic.