NESHIO " Fitness " How many push-ups should you do per day?

How many push-ups should you do per day?


What are the advantages of push-ups?

It's no coincidence that push-ups are a staple in the gym, says Steve, NASM certified trainer and director of education for running studios . You can train your upper body muscles and get all the benefits of this exercise, whether you're new to push-ups or a seasoned pro.

  • Upper body strength: Push-ups work your chest, back, shoulders and arms at the same time , says Stonehouse, which builds strength in all the major muscle groups of your upper body.
  • Nuclear power and stabilisation: And push-ups aren't just good for strengthening your upper body muscles, Stonehouse adds. They also work your core. Think about it - a push-up is similar to a plank , only with some extra arm movements. The result? You build core strength and stability by holding that plank shape while you perform your reps.
  • Muscle endurance: As your strength grows, so does your muscle endurance , says Stonehouse. This is the ability of your muscles to work against resistance over time. Increased muscle endurance not only helps you get more reps in the gym, but also makes everyday activities like carrying heavy loads easier.
  • Improved posture: A bonus for a stronger upper body and core? Better posture, says Stonehouse. Stronger back and core muscles mean it's easier to hold yourself upright, which can help you counteract some of the WFH pain you get from sitting at your desk all day.
  • It is versatile: Push-ups come in many shapes and sizes, says Sims. This makes it the perfect exercise for people of all fitness levels. Do push-ups on the knees or feet or hand placement change to target different muscles in the arm - no matter your preference, there's a push-up variation out there for you.
  • No equipment required: You can do push-ups anywhere, anytime, adds Sims - all you need is body weight .

What do push-ups do to the body?

When it comes to push-ups, one thing is for sure: your upper body will feel the burn. Push-ups of all kinds engage your chest, back, shoulders and arms, and you can try different variations of the exercise to further target specific muscles. For example, doing a standard push-up with your hands under your shoulders will emphasise your chest, while a narrow push-up with your hands closer to your sides will target your triceps . And regardless of your variation, keeping your body in plank form throughout the movement forces your core to stay engaged until you complete your reps.

Push-ups can also get your heart pumping, according to Sims. Using all these major muscles at the same time forces your heart to work hard to deliver blood to these tissues. And over time, this healthy stress on your heart can promote cardiovascular health.

Practising good form, however, is crucial to getting the most out of your push-ups, says Stonehouse. Whether you perform your push-up on your knees or toes, you should complete the entire movement (which lowers to a 90-degree bend in your elbows and then pushes back up) with a long, straight back to avoid unnecessary putting strain on your joints .

How many push-ups should you do per day?

Everyone's fitness level and ability varies, and the number of push-ups you should do per day also varies from person to person, Sims says. For starters, she recommends incorporating push-ups into your workout three to four times a week to give your body time to recover between sweat sessions. If you're new to fitness or push-ups, she recommends starting with five to 10 reps per workout and increasing from there. If that feels doable, Stonehouse suggests doing two or three sets of 10 push-ups each with a short rest between sets.Once that amount feels comfortable, you can slowly increase your reps to a number where you feel challenged, but not like you're pushing your physical limit.

And don't be afraid to use modifications if you need them, Stonehouse adds. Sims recommends lowering your knees to the floor or doing push-ups against a wall instead of on the floor.

How to tell if you are overexerting yourself

Remember - push-ups are not always about putting in maximum effort, Stonehouse warns. "Just because you can do a certain number of push-ups in a day doesn't always mean you should," he tells Neshido. It's important that your body recovers from exercise to ensure your muscles stay healthy and strong. Therefore, he recommends prioritising this balance instead of trying to do as many push-ups as possible.

A sure sign that you are overdoing it? Pain, he says. While some pain after exercise is normal, feeling pain during or after a push-up session is a sign that you are overworking or injuring your joints or muscles, he says. If this is the case, stop doing push-ups and consult your doctor to avoid further injury.

Working yourself to exhaustion is another signal that you are doing too many reps, Sims adds. While you are some effort to complete your sets, feeling like you have to collapse afterwards might indicate that you are overdoing it. Instead, she recommends listening to your body - do enough push-ups to feel like you're challenging yourself, not exhausting yourself.


Push-ups are a good exercise for a reason: they build upper body and core strength , improve your endurance and stability and are a versatile move to work into strength training routines of all kinds. If you are new to the exercise, start around three or four times a week with up to three sets of 10 reps per workout. Use any modifications that make the movement more comfortable for your body. If you want more, choose several repetitions where you feel like you are exerting yourself, but it doesn't completely exhaust you.And if you feel discomfort or pain beyond the usual post-workout aches and pains, stop the push-ups to give your body time to recover.

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