Level
BeginnerDuration
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.
Starting max range
0 – 5 push-ups
Prerequisites
Equipment
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. |
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 |
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. |
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. |
See how you compare to others your age and gender
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