30 Days Push Up Challenge – Become Strong by Doing Push Ups

Push up is the first exercise that everyone knows before entering the gym, doing a basic push up is easy and has more benefits. So, why not try this awesome 30 days push up challenge.

Push up is one of the best bodyweight exercises and one of the best moves you can do to hit your shoulder, chest, arms and core muscles. Push up is very simple, effective movement with many variations and this is the perfect exercise to use for a challenge.

To do this exercise, you don’t require any equipment and need a minimal space and I am sure that it’s the first bodyweight exercise you ever did.  

Push ups are extremely beneficial and you can do them from any place and location. As long as people exercise, push ups are always a core exercise, because it gets your upper body into seriously good shape and it’s good for overall strength.

Push ups are exercises that every person can add into their daily workout routine. Keep reading to find out why, and start your 30 days push up challenge now.

Benefits of Doing Push Ups

Benefits of Doing Push Ups

It’s very important to make every push up give more tension to your muscles and focus on maintaining proper form. This will help you to reduce the risk of injury while doing the push ups.

Push ups require no gym equipment and you can do it on the floor at home or anywhere. Doing push ups 10 minutes a day can help you more and you can build good strength with proper form.

Here we are listed some of the main benefits of doing push ups.

  • You can strengthen multiple muscles at the same time.
  • You can burn calories and lose fat (weight).
  • Push ups are effective and fast exercise for building strength.
  • More beneficial for upper body strength.
  • Can strengthen shoulders, lower back, core muscles and triceps.
  • Zero gym equipment is required and can be done in any location and place.

If you don’t know the proper way of doing push ups or correct technique for doing push ups then check out the video below to see how to do push ups in the proper way.

Get Into this Awesome 30 Days Push Up challenge

If you’re looking for a push up challenge, then here is a 30 days push up challenge for both male and female, do this for 30 days and see the progress and benefits.

The first thing you need to figure out is how many push ups you are able to do while holding the proper form. In this challenge, if you follow this push ups challenge for 30 days, you will end up doing 650 push ups in just one month (30 days).

Do a Quick Warm Up Before Start

Warm up is very important before starting any exercise, it will help you to reduce the risk of injury. If you know how to warm up then go ahead and do your own stretches.

If you are looking for a warm up routine then check out this below video for better understanding. Or, even you can take help from a personal trainer.

30 Days Push Up Challenge

Now it’s time to start the challenge, the challenge I have prepared for you has been 5 different block periods, 5 days in every black period and rest after every 5 days.

Days 1-5: 15 Push Ups every day (75 Push Ups in 5 days)

Day 6: Take Rest

Days 7-11: 20 Push Ups every day (100 Push Ups in 5 days)

Day 12: Take Rest

Days 13-17: 25 Push Ups every day (125 Push Ups in 5 days)

Day 18: Take Rest

Days 19-24: 30 Push Ups every day (150 Push Ups in 5 days)

Day 25: Take Rest

Days 26-30: 40 Push Ups every day (200 Push Ups in 5 days)

Total Push Ups completed: 650 in 30 days.

You can start slowly and in proper form, your goal is for 30 days and in the first block you will feel easy and it will be a bit challenging as time goes by.

If you feel the challenge is too difficult or too easy for you, then adjust the numbers a bit.

The main thing is you should complete the exercise and stick to your goal! You will see the best result after 30 days, and you will definitely keep push ups in your daily workout routine!

Frequently Asked Questions

  • Does the 30-Day Push Up Challenge Work?

    The short answer is YES, the 30-day push up challenge will make you stronger. Push-ups are simple and everyone can try to do them. But also, they are effective to build your strength and muscles, no matter your fitness level.

  • What will Happen if I Do Push Ups for 30 Days?

    If you do push ups for 30-days, it will build your chest, also add definition to your arms and increase your muscle mass. You can gain upper-body strength and improve your stamina.

  • How Many Push-Ups a Day is Good?

    There is no limit to how many push ups you can do in a day. Many people do more than 300 push-ups a day. But fitness experts suggest an average person can do 50 to 100 push-up are enough to maintain upper body, but make sure that your performing it properly with correct form    


If you follow these 30 days push up challenges and you will end with 650 push ups in just 30 days. If you feel too hard or too easy, you can change the number.

Before starting any exercise, take instruction from a personal trainer and advice from a doctor.

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below. 

You’ll also like:

Leave a Comment