Before you start to do large amounts of pushups like 100 there are a few things you need to look after. In this post, you will read how you can do 100 pushups a day safely and without compromising your health.
Doing 100 pushups a day is a great way to build body strength and add some muscle mass to your body.
In this article, you will also find an action plan that will help you to complete a hundred pushups in a day.
Let’s start.
How to do 100 pushups a day
To do 100 pushups a day first you need to find how many pushups you can do in one go. In order to do 100 pushups in a day, you need to do at least 10 pushups in one go. If you can’t do 10 pushups in one go then it will be harder for you to do 100 pushups in a day.
For persons who can do more than 10 pushups in one go, you can easily cross the 100 pushup mark if you do multiple pushup sets.
In a pushups workout session, you can do up to 5 sets of pushups. So if you can do more than 20 pushups then you can reach the 100-plus pushup mark by doing 5 sets of pushups.
For a person who can do less than 20 pushups but is able to do more than 10 pushups, you need to perform pushups at two different times in a day. So you can do pushups in the morning and complete close to 50 pushups then again do pushups in the evening or at night and again do 50 pushups.
Doing this will help you to complete 100 pushups in a day.
In the beginning, if you are unable to reach 100 pushups then it’s ok. You might be doing 70 -80 pushups in a day. Be patient and keep doing pushups in 1-2 weeks’ time you will be able to do 100 pushups in a day.
Training plan for doing 100 pushups in a day
Here is a training plan you can follow for doing 100 pushups a day.
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This pushup workout plan will give you how many pushups you should do according to your fitness level and how many pushups sets you should be doing.
| Pushups you can do in one go | Number of sets | Rest between sets |
|---|---|---|
| 10 | 5 + 5 | 1-2 Minutes |
| 20 | 5 | 1-2 Minutes |
| 30 | 4 | 1-2 Minutes |
| 50 | 2 | 1-2 Minutes |
Another vital thing that you should know when you are doing 100 pushups or close to 100 pushups is you should take rest days in between pushup days and you should avoid doing pushups every day. Doing pushups every day can increase the risque of overtraining your body.
As doing pushups engages some fixed muscle groups doing pushups every day doesn’t give those muscle groups and your joints tissues enough time to repair themselves. Thus at any cost, you should avoid doing pushups every day without taking rest days.
Taking rest days in between pushup days becomes even more important as you do a high amount of pushups like 100 pushups a day.
It’s recommended that you don’t do pushups for more than 5 days in a week if you are going to do 100 pushups in a day.
It’s better if you do pushups every other day or do pushups for 2 days and take one day’s rest.
If you do pushups like this then you can avoid workout injuries and the chance of overtraining your muscle groups becomes low.
What results can you expect from doing 100 pushups a day
Doing pushups engages your core, triceps, chest, front of the shoulder and serratus anterior. And pushup is known for building your upper body.
This kind of growth you can expect from doing 100 pushups a day.
If you do 100 pushups 4-5 times a week then you can get a well-defined toned body and increase the size of your biceps, chest and you will have a wider shoulder. You will also start to build muscle mass gradually and you will get a toned look.
Doing 100 pushups more often will also help you to improve your body posture and strength.
In the below section you will read how long it takes to see visible changes from doing pushups.
How long does it take to see results from 100 pushups?
If we talk about building muscle by doing pushups then it can take roughly 40-50 days to first see some initial muscle growth and muscle definition.
By this time you will feel that your biceps and hand muscles became stiffer than before and you will also notice soreness after completing 100 pushups.
To see any major muscular changes in your body and lose fat from your arms you should wait at least 84-90 days.
Building muscle takes time and to see better muscle-building results you should continue your workout and also focus on eating the right food.
Related: How long does it take to build noticeable muscle.
100 pushups a day challenge
If you need some motivation to do pushups then you can participate in the 100 pushups a day challenge. You can do 100 pushups for 30 days or do 100 pushups for 60 days.
But when participating in the pushup challenge you need to modify one thing. And that is you should avoid doing pushups every day.
When doing a high number of pushups in a day it’s become important that you take rest days in between to give your body enough time to recover. Thus before participating in any pushup challenge you should think about the final outcome and take measures to avoid workout injuries.
To do pushups safely it’s important that you don’t do pushups every day.
So you can do pushups every other day or you can do pushups up to 5 days a week. But you should take at least 2 days rest.
If you want to participate in the 100 pushups a day challenges then you can do pushups for 2-3 days in a row and then take rest the next day. This will help you to do pushups without any health issues.
Conclusion
With the right training plan, you can do 100 pushups a day without any problem. You should only take part in doing 100 pushups in a day if you can do 10 or more pushups in one go.
If you can do 20 pushups or more then you can complete 100 pushups in 5 pushup sets. It’s recommended not to do pushups for more than 5 sets at a time. Because it will make you exhausted and after 5 sets you will see that you are not able to do more than 5 pushups in one go.
You should always do pushups with proper form to avoid workout injuries. Doing more than 5 sets of pushups can make you do pushups without the right form.
So it’s better to stick with doing 5 sets of pushups at a time.
For people who can do less than 20 pushups but more than 10 pushups, they need to do pushups 2 times in a day. They can do pushups in the morning then again do pushups in the evening or at night.
Also, you should take proper rest after completing a pushup workout. It’s better to do pushups for 2-3 days than take one day of rest to avoid any health issues.
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