Categories / Strength & resistance
100 Push-Ups Plan
Six-week programme to build to 100 consecutive push-ups.
How to start
Do an initial test: complete as many push-ups as you can with good form, and use that to pick your starting level. If you cannot do one, begin with incline push-ups.
How to progress
The plan gradually raises the total push-ups per session. Rest a day between sessions and repeat a week if it felt too hard. Reaching 100 in one go takes time.
What the evidence says
Evidence: limited
A 2019 study of 1,104 male firefighters (average age about 40) found that men who could do more than 40 push-ups had a much lower rate of cardiovascular events over 10 years than those who could do fewer than 10 (rate ratio 0.04). It was a small number of events (37) in an all-male group, so it is an association, not proof that training push-ups prevents heart disease. We found no trials of the 100 push-ups plan itself.
Take care: Keep good form: a straight line from head to heels, and elbows at about 45 degrees. Stop if you feel wrist, shoulder or elbow pain.
Sources
12-week starter plan
Do three sessions a week with a rest day between. Start with a version you can do with good form. Week 12 is a test of your best set.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3.8 METs (Push-ups at a moderate effort (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Test yourself first so you start at the right level.
- Keep your body in a straight line.
- Use incline or knee push-ups to build up.
Common mistakes
- Dropping the hips or flaring the elbows.
- Doing push-ups every day.
- Counting half reps.
Kit and cost
Free Approximate UK prices.
- A floor space and a mat (optional)
- A sturdy table or step for incline push-ups
Frequently asked questions
Can anyone do 100 push-ups?
Most people can build up to a good number with training, but 100 in a row is a big goal that takes months.
What if I cannot do a push-up?
Start with wall or table incline push-ups and lower the incline over time.
Do push-ups help heart health?
A study of male firefighters linked higher push-up capacity with fewer cardiovascular events, but it cannot show that training push-ups causes this.
Good for: Strength Muscle size
Compare with similar options
| 100 Push-Ups Plan | Bodyweight Calisthenics | Pull-Up Progression | Dumbbell Home Workouts | |
|---|---|---|---|---|
| Typical session | 20 min × 3/wk | 40 min × 3/wk | 20 min × 3/wk | 40 min × 3/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Free | Free | Low cost | Low cost |
| Equipment | No equipment | No equipment | Basic kit | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Some fitness | Any level |
| Evidence | limited | moderate | limited | moderate |