My 30 Day Push Up Challenge is totally self imposed. I am doing it as an experiment and as a way of increasing my upper body strength
The aim is to do 3000 push ups over the next 30 days. That is an average of 100 push ups per day for 30 consecutive days.
The stretch target is to complete 3,600 push ups in the same time. That works out at an average of 120 per day.
The challenge is a form of HIIT but doesn’t meet all of the criteria for an exercise regime to be considered as HIIT.
When done at this moderate effort level, push ups are not a high cardio exercise. A set of 30 can be done in less than a minute. Doing the push ups is an anaerobic exercise but creates a noticeable oxygen debt. It is startling how much of an aerobic correction there is shortly after finishing each set. You are likely to find your heartbeat increases sharply and you start to pant about 30 seconds after completing the set.
So, while the push ups themselves are not truly HIIT, the oxygen recovery cycle following each set will raise your respiration rate. The effects will continue to be felt long after each set is completed
In short, push ups are not HIIT but they are more than good enough to start easing your way back into some robust exercise.
What Are Push Ups
I’m guessing that the vast majority of people who read this post will know exactly what a push-up means. Just so there is not room for confusion – here is my definition.
Each push up will be undertaken with a straight, locked back, hips and knees. Hands will be approximately shoulder width apart and sited under the shoulders when lying prone, face down.
A Push Up is complete when the arms are fully straightened with elbows locked out. On each down portion the elbows must bend to 90 degrees or less. There is no requirement for chest to touch floor.
The Rules of 30 Day Push Up Challenge
Push Ups can be undertaken in as many sets of as many Push Ups as required to achieve the target. There is no minimum or maximum number of Push Ups to be completed in any one day.
Each and every push up must confirm with the definition of a push up in this article. Only push ups where the arms are fully extended can be counted.
The challenge is to average a total of 100 per day for a 30 day period. By the end of day 30 a minimum of 3000 Push Ups must have been achived. Days can be missed if required. Catching up for completely lost days is likely to be difficult.
Why Push Ups
There were many reasons for choosing push ups as the mode of exercise for this challenge:
- Historically, I don’t do enough upper body exercise. Over the years I have done a lot of walking, running and cycling as well as playing badminton and squash. That’s great for the legs and cardio but does relatively little for upper body strength.
- 2 years ago I set myself a similar challenge but to do 1200 Push Ups isn 30 days. The difference was that the Push Ups were to be done as a single set each day. i.e. an average of 40 Push Ups each day done as a single set. The stretch target was for 1500 Push Ups (50/day). As I recall, the stretch target was achieved with 60-70 Push Ups achieved some days. Sadly, I didn’t continue and the moobs (man boobs) are once again beginning to show.”
- A set of 25-30 push ups takes around a minute. While the exercise is anaerobic in nature there is a significant aerobic and cardio correction shortly after finishing each set.
- There is no need to get into gym clothing. Any reasonably loose day clothing is ok. If you want to make it more difficult you may be able to persuade your dog to sit on your back 🙂
Who’s It For
This challenge is mostly for people who want to get back into some form of exercise. 100 push-ups a day is not a lot for anyone who is already fit. If you take part in things like cross fit or regularly go to circuit training sessions then this challenge will not test you.
If you are reasonably fit (and if in doubt you should always consult a doctor before starting any such exercise program), and you want to get started on short interval training, this could be for you.
Progress Reporting
I can going to record my feelings and observations throughout this challenge.
I am 64, weight 79.7kg (sorry I have made the jump to metric) – 174lbs. Blood pressure at start was 127 Systolic, 84 Diastolic at a pulse rate of 55. It’s going to be interesting to see if there are any changes in these figures at the end of the challenge
This is far from being a scientific or controlled experiment. No conclusions should be drawn from my results or experiences. There are going to be other factors at play.
I intend to continue with my other fitness/sporting activities during this time. As, hopefully, the weather will be improving I would expect to get out on the bike more often. I am gradually returning to playing squash – this has major affects on many muscle groups.
Golf and evening walks will continue. There may even be one or 2 hikes in the hills.
Nevertheless, doing this many push ups consistently is new to me and my body. It is going to be interesting to see the outcomes.
Click here to see day 1 figures and thoughts
Day 2 Progress and thoughts (and injuries and pains)
Day 5 – A Sunday. Very slow progress
Day 6 – Slow, lethargic start to the day. Ends up with a new daily max
Day 7 – Adding sessions smashes the daily target
Day 8 – Meeting target but still feels tough
Day 10 and 11 – More consolidation. The challenge should be getting easier!!!?
Day 12 – Late night push ups make daily target but ruin pre sleep routines.
Days 13 and 14 – Getting towards half way. Achieving targets
Day 15 – Hump day – Everything from here on should be down hill.
