Repsistent
How many push-ups a day should you do?
Start with half the number of clean push-ups you can do in one go, and do that every day. If you can do 10, start with 5. Add one or two reps a week. A small number you never skip beats a big number you do twice.
Find your number in two minutes
Warm up with a few arm circles, then do as many push-ups as you can with good form. Stop at the first rep where your hips sag or your chest no longer gets low. That count is your max.
Your daily number is roughly half of it. It sounds easy, and that's the point: you should finish the set with a few reps left in the tank, so you can do it again tomorrow, and the day after that.
| Your max today | Daily number to start |
|---|---|
| 0 to 3 | Incline push-ups against a table or kitchen counter, 5 a day |
| 4 to 9 | 3 to 5 push-ups (knee push-ups are fine) |
| 10 to 19 | 5 to 10 |
| 20 to 39 | 10 to 20 |
| 40 or more | 20 to 30, or split into two sets |
A 4-week plan
This example is for someone whose max is 10. Adjust the numbers to your own starting point and keep the same shape: a small, steady climb.
| Week | Push-ups a day | What to aim for |
|---|---|---|
| 1 | 5 | Same time every day. Perfect form on every rep. |
| 2 | 7 | The last rep should still feel controlled. |
| 3 | 9 | If a day feels heavy, do the set slower rather than skipping it. |
| 4 | 12 | Test your max again. It has probably gone up. |
After week 4, set your new daily number to half of your new max and repeat. If a week felt hard, stay on the same number for another week. Nobody is timing you.
What counts as a good push-up
- Hands a little wider than your shoulders, fingers pointing forward.
- One straight line from your head to your heels. No sagging hips, no raised bottom.
- Lower yourself until your elbows bend to about 90 degrees or your chest is a fist's height from the floor.
- Push all the way back up until your arms are straight.
Half reps feel productive but build less strength. Repsistent's camera only counts a rep when you go all the way down and all the way back up, so it keeps you honest.
Too hard or too easy?
If a normal push-up is out of reach, raise your hands. Push-ups against a wall, then a kitchen counter, then a low table are the same movement with less body weight. Knee push-ups work too.
If your daily number feels trivial, don't jump straight to a huge one. Add reps slowly, or split them into two sets, morning and afternoon. Your shoulders and elbows adapt more slowly than your muscles do.
Can you do push-ups every day?
For most healthy people, a modest daily set is fine, as long as it stays well below your max. The World Health Organization recommends muscle-strengthening activity on at least two days a week for adults, so a short daily set covers that comfortably.
Take a day off if your wrists, shoulders or elbows hurt (sharp pain, not normal muscle soreness), and talk to a doctor if you have a heart condition, high blood pressure or an injury.
How Repsistent helps
You set your daily number once. When the day's window comes, an alarm rings, and it keeps coming back until your phone's camera has counted every rep. Raising the number later takes a few taps, and your streak shows how many days in a row you've kept it.
Questions
Is 100 push-ups a day too much?
For a beginner, yes. Jumping to 100 a day often ends in sore wrists and a skipped week. If your max is well above 50, 100 a day split into several sets can work, but most people make faster progress with a smaller number they never miss.
Do knee push-ups count?
Yes. They train the same muscles with less load. Use them until you can do your daily number as full push-ups with good form.
When is the best time of day?
Any time you can repeat every day. A fixed moment, like right after your morning coffee or before lunch, makes the habit easier to keep.
Sources
This guide is general information, not medical advice. If you have a health condition or an injury, check with a doctor before starting a new exercise routine.