A pushup routine is one of the greatest things I have done to improve my life. I have went from a soft body to tightening up my entire torso and defining my arms in just a few months. With just 100 pushups a day!
You may think to yourself how could 100 push-ups a day do anything for me? And that is exactly what I thought. That’s not enough, I thought. Of course I need weights to strength train, a gym membership, or even a trainer. After about 9 months of consistently doing this I am absolutely amazed with what has happened.
The 100 push-up a day challenge has gained popularity for its simplicity and effectiveness. By incorporating this daily routine into your workout regimen, you can experience a range of physical and mental benefits. Let’s dive into the advantages of performing this simply life hack.
Physical Benefits
- Enhanced Upper Body Strength: Consistent push-ups target your chest, shoulders, triceps, and core muscles, leading to significant strength gains.
- Improved Posture: Strengthening your chest and back muscles can help correct poor posture and alleviate back pain.
- Boosted Metabolism: Building muscle mass through resistance exercises like push-ups can increase your metabolic rate, aiding in weight management.
- Increased Bone Density: As a weight-bearing exercise, push-ups can contribute to stronger bones, especially in your arms and upper body.
- Improved Cardiovascular Health: Performing push-ups at a higher intensity can elevate your heart rate, promoting cardiovascular health.
Mental Benefits
- Increased Confidence: Achieving a challenging goal like 100 push-ups a day can boost your self-esteem and confidence.
- Reduced Stress: Regular exercise, including push-ups, can help reduce stress and anxiety.
- Improved Focus: Physical activity can enhance cognitive function and improve focus and concentration.
How to Start the 100 Push-Up Challenge
As someone who did not really exercise at all besides some occasional outdoor hobbies. This routine was EXTREMELY hard for me to integrate.
I started this routine well below the 100 a day mark. I actually did not possess the discipline to do 100 pushups at first. I started with 25. Yup, that’s right, just 25 pushups a day. I started the day with 10 and then later I would finish the other 15, usually right before bed. I found after time that this routine is ideal if you begin it at the beginning of the day. As soon as you wake up you need to begin, within just a few minutes of getting out of bed is ideal. I would usually go pee and than instantly go to my bedroom floor and start. This was critical for me. It helped me achieve something right of the bat and it sets the tone for the rest of your day. My goal was to just be consistent without ever missing a day. And slowly but surely, I did it. Once I locked in a good 2 weeks of 25 pushups a day, I decided I was ready to increase the amount. After about a month a finally was able to hit the 100 mark.
Here are some easy steps to follow
- Assess Your Current Fitness Level: Start with a number of push-ups you can comfortably perform in a set.
- Set Realistic Goals: Gradually increase the number of push-ups you do each day. For example, you could start with 10 push-ups a day and add 5 more each week.
- Break It Down: If 100 push-ups seem daunting, divide them into smaller sets throughout the day.
- Proper Form: Focus on maintaining proper form to maximize benefits and prevent injuries.
- Listen to Your Body: If you experience pain, take a break and rest.
Remember, consistency is key. By sticking to this challenge, you’ll not only strengthen your body but also empower your mind. Think of it like compound interest, a small amount of consistent investing could lead to a massive amount if you have the discipline to do it.
Lets do the math:
100 push-ups a day equal 700 a week
700 a week is about 3000 a month
3000 a month adds up to 12,000 a year.
Imagine that, a small routine everyday that seems like nothing will get you 12,000 pushups a year.
12,000 pushups a year over a lifetime will truly have staggering results.
You will be that ripped guy in your 70s and when people ask how you do it? “Easy, I do a 100 pushups a day and nothing else”.
Do you have any questions about the 100 push-up challenge? Share your thoughts and experiences in the comments below.