The number of push-ups you should do daily depends on your fitness level, goals, and ability to maintain proper form.
General Recommendations
- Beginners: Start with 5 to 6 push-ups per set, doing 2 sets daily with rest in between
. Another beginner guideline is 2–5 sets of 10 repetitions per day
- Intermediate: Aim for 3 sets of 20 to 25 push-ups per day, focusing on perfect form and controlled tempo (e.g., 2 seconds down, 1 second pause, then up)
- Advanced: You can do 50 to 100 push-ups daily, broken into manageable sets (e.g., 2–5 sets of 10–20 reps), depending on your max push-up capacity and goals
To Build Muscle
- If your max push-ups in one set is under 25, aim for 50 to 75 total push-ups per day.
- If your max is 25 to 50, aim for 75 to 150 total push-ups per day.
- If your max is over 50, aim for 150 to 250 push-ups per day, split into 2 to 4 sets
Important Tips
- Prioritize quality over quantity : perform push-ups with full range of motion and proper form to avoid injury
- Avoid rushing reps; a controlled tempo improves strength gains and reduces joint stress
- Incorporate rest days or alternate days if doing high volume to allow muscle recovery
- Include pulling exercises (like pull-ups or rows) to prevent muscle imbalances if doing push-ups daily
- Progressively increase reps over time by adding 1-2 push-ups per week to build strength safely
Summary
If you want a practical target:
- Start with what you can do with good form (e.g., 5-10 reps per set).
- Work up to 3 sets of 20-25 push-ups per day.
- For muscle building and endurance, aim for 50-100 push-ups daily, broken into sets.
- Adjust volume based on your fitness level, goals, and recovery
This approach balances effectiveness and safety, helping you build strength and muscle over time without risking injury.
