How does Repscroll work?

Repscroll is a screen time blocker that requires you to do physical exercise — pushups, squats, or planks — to unlock apps like TikTok, Instagram, and YouTube. The app uses AI-powered form detection via your phone's front camera to verify each rep. Every rep earns you scroll time.

What apps can Repscroll block?

Repscroll can block any app on your phone, including TikTok, Instagram, YouTube, Twitter/X, and other social media or entertainment apps. You choose which apps to lock and how many reps you need to unlock them.

Does Repscroll detect cheating?

Yes. Repscroll uses on-device machine learning to verify your form in real time. If your pushup isn't deep enough or your squat doesn't hit the required depth, it doesn't count. Hard lock mode also prevents uninstalling or force-closing the app until your reps are done.

Repscroll is available on the App Store. Download it free and start turning your pushup time into screen time today.

What exercises does Repscroll support?

Repscroll supports pushups, squats, and planks. Each exercise earns you a different amount of screen time. The app tracks your reps using AI-powered computer vision via your phone's front camera.

Push-Up Challenge for Seniors

Level

Beginner

Duration

4 weeks (28 days)

For

Adults 60+ looking to

Goal

Complete 15 incline push-ups or

A safe, progressive 28-day program for adults 60+ that starts with wall push-ups and gradually progresses to incline push-ups. Focuses on building functional upper-body strength for daily activities, fall prevention, and bone health.

Is This Challenge Right For You?

Starting max range

0 – 5 push-ups

Prerequisites

✓Clearance from your doctor for moderate exercise
✓Ability to stand and press against a wall
✓No acute shoulder, wrist, or cardiac conditions

Equipment

•Sturdy wall
•Counter or table (for progressions)
•Non-slip shoes
•Sturdy chair nearby for balance support

Benefits

✓Build functional upper-body strength for daily activities
✓Improve bone density in wrists, arms, and spine
✓Enhance balance and reduce fall risk
✓Strengthen core muscles that support posture
✓Maintain independence and physical confidence

Your 4 weeks (28 days) Plan

Week 1

Master wall push-ups with proper form and breathing

Form Tip

Stand about 2 feet from the wall with hands at shoulder height.

Day	Sets	Total Reps	Notes / Tip
Day 1	2 + 2 + 2	6	Always warm up thoroughly -- at least 5-10 minutes of gentle movement.
Day 2	3 + 2 + 2	7
Day 3	Rest Day	--	Rest and recover. Gentle stretching recommended.
Day 4	3 + 3 + 2	8	Wall push-ups are an excellent starting point that builds real strength.
Day 5	3 + 3 + 3	9
Day 6	Rest Day	--	Rest and recover. Gentle stretching recommended.
Day 7	4 + 3 + 3	10	Never push through sharp pain -- discomfort is expected, pain is not.

Week 2

Increase wall push-up volume and start counter push-ups

Form Tip

Move slowly and breathe steadily -- never hold your breath.

Day	Sets	Total Reps	Notes / Tip
Day 8	4 + 4 + 3	11
Day 9	Rest Day	--	Rest and recover. Gentle stretching recommended.
Day 10	4 + 4 + 4	12	Breathe steadily throughout each rep. Never hold your breath.
Day 11	5 + 4 + 4	13
Day 12	Rest Day	--	Rest and recover. Gentle stretching recommended.
Day 13	5 + 5 + 4	14	Counter or table push-ups are a great progression from wall push-ups.
Day 14	5 + 5 + 5	15

Week 3

Progress to incline push-ups on a sturdy bench

Form Tip

Keep your core engaged and body straight from head to heels.

Day	Sets	Total Reps	Notes / Tip
Day 15	Rest Day	--	Rest and recover. Gentle stretching recommended.
Day 16	6 + 5 + 5	16	Keep your feet hip-width apart for better balance.
Day 17	6 + 6 + 5	17
Day 18	Rest Day	--	Rest and recover. Gentle stretching recommended.
Day 19	6 + 6 + 6	18	Move slowly and deliberately -- control is more important than speed.
Day 20	7 + 6 + 6	19
Day 21	Rest Day	--	Rest and recover. Gentle stretching recommended.

Week 4

Build confidence and test your progress

Form Tip

If anything hurts, reduce the range of motion or go back to an easier variation.

Day	Sets	Total Reps	Notes / Tip
Day 22	7 + 7 + 6	20	End each session with gentle shoulder and chest stretches.
Day 23	7 + 7 + 7	21
Day 24	Rest Day	--	Rest and recover. Gentle stretching recommended.
Day 25	8 + 7 + 7	22	Stay hydrated before, during, and after exercise.
Day 26	8 + 8 + 7	23
Day 27	Rest Day	--	Rest and recover. Gentle stretching recommended.
Day 28	8 + 8 + 8	24	Consider doing push-ups near a wall or sturdy furniture for balance support.

Form Tips

1Stand about 2 feet from the wall with hands at shoulder height.
2Move slowly and breathe steadily -- never hold your breath.
3Keep your core engaged and body straight from head to heels.
4If anything hurts, reduce the range of motion or go back to an easier variation.

What's Next?

Beginner30 days

Over 40 Challenge

Beginner30 days

Beginner 30-Day

Beginner1 week (7 days)

Week 1 Foundation

Check Your Push-Up Standards

See how you compare to others your age and gender

Pushups vs Running: Which Burns More Calories?

Should you do pushups or go running? Compare calories burned, muscle building, time efficiency, and which exercise is better for your goals.

Pushup Progression: From Wall Pushups to Full Pushups in 30 Days

Can't do a pushup yet? This progression plan takes you from wall pushups to full floor pushups with variations for every fitness level.

How to Make Exercise a Habit: The Science of Sticking With It

Why is starting an exercise routine so hard? Learn the science of habit formation and practical strategies to make exercise automatic.

Is it safe to start push-ups at 65 or 70?+

Wall push-ups are safe for most seniors and are recommended by physical therapists. Start easy and progress slowly. Always get medical clearance first, especially if you have heart conditions or osteoporosis.

I cannot get down to the floor. Can I still do this challenge?+

Absolutely. This program starts with wall push-ups and progresses to counter/table push-ups. You never need to get on the floor unless you are ready and able.

How will push-ups help me in daily life?+

Push-ups build the same muscles you use to push yourself up from a chair, push open heavy doors, catch yourself during a stumble, and carry groceries. Functional upper-body strength directly supports independence.

What if I have arthritis in my hands or wrists?+

Start with wall push-ups, which put minimal pressure on the wrists. If wrist discomfort occurs, use a flat palm on the wall rather than gripping. Consult your physical therapist for personalized modifications.

Track your Senior Challenge with Repscroll

Stop doomscrolling. Start moving. Download Repscroll and turn your phone addiction into a fitness habit.

Download Free on App Store

Is This Challenge Right For You?

Benefits

Your 4 weeks (28 days) Plan

Week 1

Week 2

Week 3

Week 4

Form Tips

What's Next?

Over 40 Challenge

Beginner 30-Day

Week 1 Foundation

Check Your Push-Up Standards

Related Articles

Pushups vs Running: Which Burns More Calories?

Pushup Progression: From Wall Pushups to Full Pushups in 30 Days

How to Make Exercise a Habit: The Science of Sticking With It

Track your Senior Challenge with Repscroll