What happens if you do pushups every day for a month?

Over time, your strength will improve and you will feel stronger. The difference from the 1000 pushups challenge, is that you complete 100 pushups a day for 30 days, so you build muscle daily and improve your strength.

betterhumans.pub - 100 Pushups a Day For 30 Days Challenge: Here's What Happened

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100 Pushups a Day For 30 Days Challenge: Here’s What Happened

It’s not easy and it’s not for everyone—but if you can do one pushup, you can do 100.

Why Do 100 Pushups a Day For 30 Days?

After I challenged myself earlier this year to do 1000 pushups in one day, I decided to find a new pushup challenge and try to complete it. So I set myself to doing 100 pushups for 30 days. I wanted to see if I can complete it, and how it would impact my body and chest. I also wanted to challenge myself and see how much commitment I have. While 1000 pushups a day were doable, being committed for 30 days is a completely different process. I’m already in decent shape, I exercise 4–6 times a week. But, every time someone talks to me about fitness and exercise, they start talking about the gym, which machine to choose, which gym to go to, and how much it’s expensive. People had forgotten how much bodyweight exercise is a great way to be fit. So I wanted to put myself into another fitness challenge. O ne that I can do anywhere, anytime, and that will be hard enough to complete and yet give some results. If I did it, you can do it too: begin your 100 pushups a day challenge.

And you will get my spreadsheet in this article.

The Pushup Exercise

The pushup exercise is considered to be a foundational and basic exercise in bodyweight training. It has many forms and variations, and you can increase difficulty using several variations, such as the plank pushup, descending pushup, strict pushups, single-leg pushup, clap pushup, and more. Giving that I believe in foundational habits and principles, I found pushup a very important exercise to master.

Challenge, of course, is a great way to master an exercise.

Also, the pushup exercise work on many muscles, mainly on the upper body, including the deltoid, chest muscles (pectorals), triceps, forearms, biceps, and even the abdomen. So, it’s a great exercise to activate your upper body.

How to Do Pushups?

In short:

Start from the plank position. Get to the ground until it touches your chest. Get back to the plank position, keep your arms straight.

To do pushups, you need to get into the plank position first.

Then lower your whole body until your chest touches the ground. A common mistake at this step is to arch the torso (which may make the movement easier), but you shouldn’t do it because it can harm your body and cause injury, and decrease the effectiveness of the exercise. In fact, arching your torso is not getting benefits from the pushup exercise. No sense in making a wrong exercise. Just don’t arch your torso. If you find it hard, then this challenge is not for you, but you can use the knee variation to make it easier. Once your chest touches the ground, get back to the plank position with straight arms. Another common mistake is bending the arms and decreasing the range of the exercise motion. You should avoid this at all cost, it’s again doing the exercise in the wrong form.

How to Do 100 Pushups a Day For 30 Days?

Breaking Barriers

As with my 1000 pushups a day challenge, this challenge has mental and physical barriers that you need to break. The most prominent mental barrier is that you need to be consistent for 30 days performing pushups, and this is quite hard. But it’s achievable if you plan it and know how to “push” the pushups into your day. Second, you may get tempted to stop the challenge because of physical barriers such as pain, injuries, muscle soreness, and more.

Tips to Complete 100 Pushups a Day For 30 Days

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Some planning and tips can help you complete the challenge.

Here they are:

Segmentation. If you think about it, 100 pushups are 10 sets of 10 pushups, 4 sets of 25 pushups, or 3 sets of 33, you got the point. If you plan your daily number of sets and the number of reps you need to do in order to hit the daily goal, it becomes much easier to complete 100 pushups a day. Of course, adapt the number to your day and see what best works for you. Do as much as you can during one session. This will help you reach your goal faster, and also will push your limits every day so at the end of the 30 days you will increase your maximal reps number. Schedule your pushups. I didn’t use this tip, but if you find it hard, it’s better to schedule your pushups. Let’s say you do 10 in the morning, 10 before breakfast, 10 before lunch, and so on. That’s a trick to keep your pushups scheduled and complete 100 during the day. Do pushups in the morning. Don’t delay performing pushups until evening (it happened to me several times and was hard to complete 100 pushups). Do as much as you can in the morning while you’re still energetic and have a lot of time, so you can adapt to your training during the day.

Difficulties of 100 Pushups Daily For 30 Days

This challenge has some difficulties, and your mental goal here is to try and overcome the difficulties. So, let’s see what they are, and how you can deal with them. 100 pushups for a day may sound easy in the first days, but later it becomes harder. So, you should be prepared that it’s not easy. First, the challenge is an addition to your daily workout and not a substitute for it. So you are doing more than your daily routine, which may increase fatigue and muscle soreness and “burn you out” in some way. But you should see it as a test of limits and how much you are able to tolerate. Second, your muscles will sore and you will feel pain. Of course, it depends on your level of fitness. But if you see 100 pushups a day for 30 days as a challenge, then expect soreness and pain in your chest, back, and shoulders. Oh, and your arms too. You may feel rigid and tired. Third, Injuries can happen and prevent you from working out. Injuries will be painful also, at least for the first couple of hours. I had one injury during the challenge and it prevented me from working out one day, and needed painkillers to relieve the pain. Fourth, you need to dedicate time each day to complete the challenge. If you are really busy and work a lot of hours, have a family, etc. then you need to find the time. My suggestion is to do as much as you can in the morning and free up your time during the day. Then, it’s easier to find time during the day to complete the 100 pushups. Finally, pushups focus mainly on the upper body. Although it also works on your abdomen, it doesn’t work on your legs, and it can’t replace your workout. It also will not lead to a significant muscle mass increase, so don’t expect to gain pounds of muscle.

100 Pushups a Day For 30 Days — The Results

100 pushups on the first day felt very easy to me. I expected it to complete the same level (although I knew it won’t !!), so I decided to take the challenge to the next level and increase my daily pushups goal by 50 every week! And what really happened was that I increased my daily pushups number every week.

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The second week my goal was 150 pushups a day, for one week.

But, then, the hard part began to appear.

During the third week, 200 pushups a day was a tough challenge. I felt sore most of the time and needed some rest. Instead of keeping up to 250 pushups, I decided to come back to 100 pushups a day and then will increase if I could. Of course, I was able to keep doing 100 pushups a day for the last week.

Here are the results from my excel sheet.

Note: Make a copy from the excel file to make your own sheet and complete your 100 pushups a day for 30 days challenge.

Upper Body Differences

Now to the real results.

I have noticed some upper body differences, here are they:

I gained some amount of muscle mass. It’s not that I got much bigger or increased my biceps diameter by 3 cm, but lean muscle was built for sure. The upper body will feel tight all the week, and you will feel more strength and power in your upper body. Shoulders, triceps, and chest will feel tight and stronger than before. I was able to improve my performance in some other exercises that needed upper body strength (like handstand pushups) are now easier to perform. If I conclude, the upper body will improve and you will notice a change in shape, strength, and power following 100 pushups for 30 days.

Great Cardio

Pushups are not just a strength exercise they are a great cardio exercise. So, it was a good opportunity to keep me active most of the day and increase my endurance. Although sometimes I felt fatigued and need to rest, most of the time I felt energetic.

It helped me also keep myself in shape during the summer season.

What Did I Feel?

You will feel stronger. Over time, your strength will improve and you will feel stronger. The difference from the 1000 pushups challenge, is that you complete 100 pushups a day for 30 days, so you build muscle daily and improve your strength. Sometimes I realized at 8 P.M. I had more pushups to do. That may sound tough, but the mindset shift I had in this challenge is that you can disconnect from the world, focus completely on your goal, and within a short time you achieve it. I didn’t want to quit the challenge at any time point, but somedays I felt exhausted and it felt like a hurdle. Overall, I can say that this challenge is completely worth it. It had achieved its mental and physical goals and helped me adapt to a new situation where I need to do more exercise without adding time. So, if you focus on it, it’s completely achievable.

Conclusion

100 pushups a day for 30 days is not easy and it’s not for everyone. Yet, if you can do one pushup, you can do 100, but this challenge is a little bit advanced. The most favourite part of this challenge is the fact that I was able to complete it and almost never missed a day. I would recommend this challenge to anyone who is interested in testing mental and physical boundaries.

betterhumans.pub - 100 Pushups a Day For 30 Days Challenge: Here's What Happened

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