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30-day Push-up Challenge

Mecayla Ramsey

READ TIME:1 min.

Push-ups are an amazing, functional bodyweight exercise. If you’re wanting to build strength, then you’ve come to the right place!

My love for push-ups developed while I was a teenager on my high school swim team. If someone was late to practice, the entire team would have to do 10 push-ups as motivation for everyone to be on time. Unfortunately, that rule didn’t stick with many of my team members, which meant that sometimes we had to do as many as a few hundred push-ups at the end of practice each day. I will happily admit that even though my tired arms were not always excited to do extra push-ups, I quickly gained an appreciation for the movement once I started seeing strength gains in my chest, triceps, and shoulders. So the more you do them, the easier it’ll get. I promise!

This 30-day push-up challenge is designed to transform your arms, increase your strength, and keep you consistent. So what are you waiting for? Let’s get started!

30-day Push-up Challenge
Complete the number of push-ups next to each day until the 30 days are up.

Day 1: 5

Day 2: 7
Day 3: 8
Day 4: 10
Day 5: Rest
Day 6: 12
Day 7: 15
Day 8: 17
Day 9: 20
Day 10: Rest
Day 11: 22
Day 12: 25
Day 13: 27
Day 14: 30
Day 15: Rest
Day 16: 32
Day 17: 35
Day 18: 37
Day 19: 40
Day 20: Rest
Day 21: 42
Day 22: 45
Day 23: 47
Day 24: 50
Day 25: Rest
Day 26: 54
Day 27: 57
Day 28: 60
Day 29: 62
Day 30: 65

Congratulations! You did it! I hope you’re feeling strong and proud of yourself. Keep up the push-ups!

Mecayla Ramsey
iFit Trainer
Follow me on Instagram!


WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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