100 Pushups a Day – Introduction
Why do 100 pushups a day? I am sure you would agree that as you get older, it gets harder to get/stay in shape, right? Forget about getting fit, how about just losing weight, like your pot belly or man boobs.
It gets harder and harder to look and feel athletic, especially when you are over 40, 50, and 60+.
But this problem of an aging body gets even worse. You lose muscle mass every year.
According to the NASM (National Academy of Sports Medicine), loss of muscle mass, also known as Sarcopenia, occurs as a result of aging. After age 35, you will lose between .5 – 1.0 percent of your muscle mass annually unless you engage in regular physical activity to prevent it.
By engaging in a regular resistance training program and following a sound diet that includes adequate amounts of protein, you can prevent most of the muscle loss associated with age.
Health experts recommend that you engage in some of the resistance training that focuses on all major muscle groups a minimum of 2 times per week and up to 5 times per week, depending upon your goals. ((https://www.sharecare.com/health/types-of-exercise-programs/muscle-mass-after-35))
If you do not make a concerted effort to maintain and build your muscle, you are facing trouble. With less muscle mass, you will get fatter. More fat, and less fit, which means less functional and attractive. Your metabolism will slow down, and you will gain weight.
You have a 3 out of 4 chance of being overweight or obese after the age of 20.
Obesity drives many chronic illnesses like type 2 diabetes, high cholesterol, and high blood pressure.
100 pushups a day for 30 days upper body transformation
So What Can You Do About It?
Two months ago, I had this crazy idea to do 100 pushups a day. I have trouble putting on muscle and wanted something simple to do with a minimum amount of time investment.
What is more straightforward than the pushup? And what is easier to do anywhere than pushups?
All you need is a floor, and off you go.
Even if you become a walker (which is excellent) and make sure to take a 30-minute walk every day, that is not enough. You need more resistance training, especially for your upper body.
The push up is the perfect solution to build muscle, with minimum investment, time, and money required.
I wrote an article about doing a 100 push up challenge. And I started doing 100 pushups a day. Even though I train reasonably often, the first day was not so easy. It took me close to 14 minutes to hit 100 pushups. But, with only 14 minutes necessary, I thought it was certainly worth the time.
Because by the time I finished my 6 or 7 sets of pushups, I felt that I could potentially get stronger.
Here are 23 benefits of doing 100 pushups a day.
What I Learned Doing 100 Pushups a Day for the Last 60 days
- Your muscles will grow stronger even if you are over 60
- You need to challenge your body to build muscle
- Increasing the intensity of your training will build your strength
- If you can only do 20 pushups straight today, you will be able to do more two months from now
- You might even be able to do 50 pushups in a row after two months. The last 5 or 10 might not be too pretty, but you will get to 50. I know this is true because I have increased my initial set of pushups from 20 to 50 in 2 months. If my body responds to daily pushups at the age of 61, your body will positively respond as well.
- Doing pushups every day helps you get better at doing pushups
- All you need is ten minutes a day to get in an excellent upper body workout
- After two months of doing 100 pushups a day, you will see a difference in your physique (assuming you eat real food daily – remember, you can never out-train a bad diet, a processed food diet!)
- You will not only get stronger, but your muscles will get bigger.
- You could increase your arm measurement by up to 1 inch.
- Use a hardwood floor if you have one available. Hardwood floors seem to be least vulnerable to your hands getting sweaty and slipping.
- Keep your room cool.
- Keep your feet together; makes it a bit easier to do pushups.
- Practice perfect pushup form, body straight from head to toe.
- Do your 100 pushups a day first thing in the morning before you have breakfast for the best results. This way, you make sure to get in your 100 pushups a day training before you get busy commuting and working. Invest in your health and fitness before anything else. There is nothing more important than maintaining and improving your health, is there? When you do not have energy, when you are not feeling or looking good, you will not be living your optimal life.
- Doing 100 pushups a day will prime the rest of your day and help put you into a peak state. Focusing on only one good health and fitness habit a day will lead to new lifestyle habits that will change your body and change your life. Once you spend 10 to 20 minutes of your day doing 100 pushups, do you think you want to ruin that effort by downing a blueberry muffin and soda? I don't think so. After your 100 pushups, you are going to be more motivated to eat real food, drink water, get to sleep on time, and do additional training like squats, deadlifts, jump rope, swimming, or walking to complement your 100 pushups a day.
- Think progressive training with records and stop thinking about working out with no measurements
- Use a 100 pushups a day training log to record how many pushups you did, the number of sets, and the total time used.
- You can use a standard stopwatch, a stopwatch on your smartphone, or a Fitbit. I prefer the Fitbit because of its other features of tracking heart rate for cardio training and steps walked each day.
- You must use a training log if you want to improve your pushups and get fitter and stronger. As an aside, I believe that training is superior to working out. Why? Because by definition, you measure training by keeping a written record. Whereas working out is only a general activity. How many people have you seen at the gym ‘working out' with not much to show for it? Even after years of working out? But, if you train with a log, if you record every training session, you will know the time or number of pushups you are trying to beat.
- You do not need to compete against anyone to become an athlete.
- Start by competing against yourself. Beat yesterday's time taken to do 100 pushups. Do more pushups on each set today than yesterday, even if it is only one more pushup.
- One hundred pushups a day is a base foundation for pushing you to keep training to get fitter. Get stronger. And live better.
How To Increase the Intensity Of Your 100 Pushups a Day Training
Increase the intensity of your pushups to increase the effectiveness of your strength training. Shorten your rest period between sets. For example, let's say you need ten sets of 10 pushups over 30 minutes to do your first 100 pushups.
And you rested for 3 minutes in between each set.
Every day try to decrease your rest time gradually. You will find that as you reduce your rest time, your muscles will get stronger. And before you know it, you will be able to do 12 or 15 pushups, and then 20 pushups.
My first max pushups were 20. And it took me nearly 15 minutes to do 100 pushups over seven sets.
A month later, I did 50 pushups straight for my initial set. Then 20, then 5, then 15 and 10 for the last set. My best time for 100 pushups is now down to 6 minutes and 23 seconds. You will accomplish the same.
Be consistent, and before you know it, your time to do 100 pushups a day will decrease as well. And you will be able to do more pushups on your initial set.
However, eventually, I went backward. I could not stick to a 100 pushups a day because I got a case of tennis elbow from weight lifting. I will write another post about how to deal with tennis elbow, aka lateral epicondylitis, no matter how you got it.
But one thing is for sure; it is one painful injury and completely clobbers your ability to workout. I am just getting back into the swing of some pushups here and there but not even sure I can continue.
However, you learn from this how important it is to stay consistent with your training. Half a year ago, I did my personal best of 50 pushups consecutively and 100 pushups in under 7 minutes. After months of layoff because of weight lifting tennis elbow, my best now is 30 pushups and 100 over 30 minutes — big difference.
I also learned to never let the barbell bounce off the floor when deadlifting, no matter who tells you it is a great idea.
Warning: 100 pushups a day might not be a great idea to build strength
Despite everything said, there is a big caveat. Without proper rest, your muscles cannot recover and grow stronger. Consider doing 100 pushups every other day to see the difference in how you feel.
Some people you can do pushups every day and still recover and others say no. You need to see how your body reacts to pushups every day. However, when it comes to weight training, as in:
there is a unanimous agreement that you need at least 48 hours for your muscles to recover before your next training session. If you squat, deadlift or bench press more than once a week, keep a detailed training log and only increase the weights gradually, and keep the volume down.
Do only enough volume to cause some stress the muscle, but not too much. For example, in the 3×5 workout, between warmup and work sets, reps are about 25 reps total, three times a week.
Watch the following excellent presentation on how your muscles get stronger through neural adaptation and hypertrophy, and how you can apply this knowledge to build strength:
If you a 50+-year-old man or woman, you can get fitter and stronger than you are today. And if you are younger, why wait till you get older? Now is the best time to take action.
By doing 100 pushups a day, you can inspire and motivate yourself to keep training for better health and strength.
What do you want more of in your life? More oreo cookies or more fitness and strength? I shouldn't have asked that, right? Because you would rather have the Oreos?
Me too, but the taste of the Oreos only lasts for a few minutes, and the Oreo high only lasts an hour.
And you only satisfy your tongue at the expense of the rest of your magnificent body. Is that fair?
And after a lifetime of Oreos, Snickers, Doritos, etc., you only have a lifetime of obesity and other chronic illnesses to look forward to in the future.
If you invest 10 to 20 minutes of your time in doing 100 pushups a day, you are building a foundation for a fitter, stronger, and better life.
When you think long term, you are going to want to look and feel great. You will want to look and feel better, more than you want those Oreos.
Stop investing in Nabisco stock and start investing in your health and fitness. Feeling good and fit tastes much better than tired, out of shape, groggy, diabetic, high blood pressure, and fat.
You build better habits by starting with one. And what is more practical than pushups? You need a floor, a little space, yourself, a stopwatch or Fitbit, a 100 pushups a day training log, and a pencil or pen.
- The powerful benefits of pushups to change your body from fat to fit
- 12 steps to better health and fitness
- How the deadlift saved my life
- Top 10 most obese states in America 2018 – 2019
- Obese man changed 3 common habits and lost 75 pounds
Pin the image below to share 23 Things I Learned From Doing 100 Pushups a Day at 62.