The recommended number of push-ups to do daily depends on your fitness level, goals, and ability to maintain proper form.
- A general guideline is to perform 50 to 100 push-ups per day , broken into manageable sets throughout the day. Beginners might aim for the lower end, while advanced individuals can target the higher end of this range
- For beginners, a typical plan might be 2 to 5 sets of 10 repetitions ; intermediates might do 2 to 5 sets of 10–15 reps , and advanced exercisers could do 2 to 5 sets of 10–20 reps to reach the 50–100 daily push-up goal
- Another expert recommendation is to work up to three sets of 20 to 25 push-ups per day , focusing on perfect form rather than rushing through reps. Quality is emphasized over quantity to avoid injury and build strength effectively
- If your goal is muscle building, the number varies based on your max push-up capacity:
- If max is under 25, aim for 50–75 push-ups daily.
- If max is 25–50, aim for 75–150 push-ups.
- If max is over 50, aim for 150–250 push-ups.
These can be divided into 2–4 sets, increasing reps gradually week by week
- Doing push-ups every day is generally fine if you keep the volume modest (e.g., 10–20 push-ups per set), but if you do high volume, it's better to rest every other day to allow recovery
- Results such as improved strength and muscle tone can typically be seen after 2–3 weeks of consistent push-up training
In summary, a good daily push-up target is between 50 and 100 reps, adjusted for your fitness level and goals, performed with strict attention to form and spread out in sets to avoid fatigue and injury.
