Doing 100 pushups in one go is an impressive feat of strength and endurance. Whether you’re starting from scratch or looking to improve your upper body endurance, a structured approach can help you achieve this goal. Here’s a step-by-step guide to building up to 100 pushups.
Why 100 Pushups?
Pushups are a full-body exercise that strengthen your chest, shoulders, triceps, and core. Reaching 100 pushups improves muscular endurance, boosts cardiovascular health, and enhances overall fitness.
Assess Your Starting Point
Before diving in, test how many pushups you can do in a single set with good form. This will help you track progress and set realistic goals.
Step 1: Build a Strong Foundation
If you can’t do many pushups yet, start with modified versions:
- Wall Pushups – Stand facing a wall, place your hands on it, and push your body away.
- Knee Pushups – Lower your knees to the floor and perform pushups while keeping your back straight.
- Incline Pushups – Use a bench or elevated surface to reduce resistance while maintaining proper form.
Step 2: Follow a Structured Progression
Try this weekly schedule based on your fitness level:
Beginner (0-10 pushups max)
- Week 1-2: 5 sets of 5-10 pushups daily
- Week 3-4: 3 sets of 15-20 pushups
Intermediate (10-30 pushups max)
- Week 1-2: 4 sets of 20 pushups
- Week 3-4: 3 sets of 30 pushups
Advanced (30-50 pushups max)
- Week 1-2: 4 sets of 40 pushups
- Week 3-4: 3 sets of 50 pushups
Step 3: Challenge Yourself with Variations
To build endurance and strength, incorporate pushup variations:
- Diamond Pushups – Targets triceps and chest
- Wide-Grip Pushups – Focuses on chest muscles
- Archer Pushups – Builds unilateral strength
- Plyometric Pushups – Enhances explosive power
Step 4: Test Your Progress
Every two weeks, attempt a max-rep pushup test to measure improvement. If you plateau, increase reps per set gradually.
Additional Tips for Success
✅ Maintain proper form – Keep your core tight and back straight.
✅ Rest and recover – Allow muscles to heal by taking rest days.
✅ Stay consistent – Progress takes time, so stay committed.
✅ Pair with strength training – Exercises like planks and dips will enhance pushup endurance.
Final Challenge: Hitting 100
Once you can do 50-60 pushups in a row, start pushing beyond your limits with endurance training. Perform 5-10 extra reps per session until you reach 100!
With patience and persistence, you’ll be knocking out 100 pushups in no time. Keep pushing! 💪
