When it comes to building your upper body with bodyweight exercises the first exercise that comes to mind is pushups. For warming up before a pushup workout or for those who can’t do traditional pushups knee push-ups can be a great alternative.
But when it comes to building body strength with knee push-ups many people ask – how many knee push-ups should I do a day to see results?
The short answer to this is you need to do knee pushups until failure or you can do knee pushups as per your fitness level. So as a beginner, you should do 15-20 knee pushups, as an intermediate level you should do 20-30 knee pushups and for advanced-level exercisers, they should do more than 50 knee pushups in each set.
Below you will read more about how many knee pushups should you do.
How many knee pushups should I do a day?
The amount of knee push-ups you should do in a day depends on a few factors. To find out how many knee pushups you should do first you need to keep those factors into consideration.
First, you need to determine your fitness level. Second, you need to find out what outcome you want to get from doing knee pushups or your fitness goals. The last thing you need to put into consideration is – are you doing knee pushups for warming up before doing pushups or doing knee pushups as a workout.
Answering these questions will help you find out the recommended number of knee pushups to do so that it helps you improve your stamina and strengthen your upper body.
Below you will read about the number of knee pushups to do as per your fitness level.
Related: How Many Knee Push-ups Equal 1 Pushup?
How Many Knee Push-Ups for Beginners?
For beginners, it’s recommended that you do more than 10 knee pushups in every set. So, 10 knee pushups are the lowest number of knee pushups you can do.
But in your first and second set, you need to do more.
Beginners should do 3 sets of pushups – knee pushups for the first 2 sets and in the last set you should try to do traditional pushups but it’s ok if you can’t do any or can do 1-2 pushups. The important thing is you need to try from day one if you want to improve the number of pushups you can do faster.
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Beginners pushup workout can look like this:
- First set: Knee pushups – 15-20 reps.
- Second set: Knee pushups – 10-15 reps.
- Third set: Regular pushups- Less than 5.
The best way is to read this numbers to have some idea about how many knee pushups to do as a beginner. But when you workout you can do knee pushups until failure or till that point when you can’t be able to do any more reps of this pushup variation.
Related: How Many Sets Of Push-ups Should I Do? [Compact Guide]
How Many Knee Push-Ups for the intermediate level?
For the intermediate level, you need to do 3-4 sets of standard push-up and knee pushups.
Do 20-30 knee pushups in your first set. And try to do more than 20 knee pushups in your second and third set.
For building your upper body and muscle strength you need to do standard push-up along with knee pushups.
You should try to do 5-10 regular pushups in a pushup workout session.
How Many Knee Push-Ups for the advanced level?
For advanced-level exercisers, it’s recommended that they do more standard push-ups and other push-up variations which are harder to do. Doing this will help you build your upper body strength.
You can still do knee push-ups for warming up your body before a pushup workout. You can read this post if you want to properly warm up your body before a pushup workout.
If you are doing knee pushups as an advanced exerciser then you should do more than 50 knee pushups in each set.
How many knee pushups to see results?
When doing beginner-friendly pushup variations like knee pushups you have to understand that regular pushups are much more effective when it comes to getting results from doing body weight exercises.
Being said that doing knee pushups the right way will help you to build muscle strength and build your body so that you can do regular pushups.
So, it’s better to use knee pushups as a method to improve the number of pushups you can do.
But if you want to get better results then you have to do 3-4 sets of knee pushups and in each set you need to do knee pushups until failure. It’s important that you do knee pushups til that point where you can do it with proper form.
How Many Knee Push-Up to Lose Weight?
Doing knee pushups with a body weight of 65 kg will burn 5-9 calories per minute. So in a workout session, you can burn more than 50 calories or more.
Thus knee pushups can help you lose weight but there’s a limit on how many calories you can burn with this exercise.
When it comes to losing weight you should exercise but it’s also important that you eat a healthy diet and stop eating junk food and sugary drinks.
Along with knee pushups, you can do cardio or simply run 2-3 kilometres in the morning so that you can get better weight loss results.
Related: How Many Wall Push-ups Equal 1 Pushup?
How Many Knee Push-Ups to Build Muscle?
Knee pushups doesn’t use your full body weight that’s why when compared with traditional push-up and other pushup variations like diamond pushup, pike pushup, incline and decline pushups knee pushups will perform less when it comes to building muscle.
But if you want to build muscle with knee pushups then you need to do 100-150 knee pushups a day over 3-4 sets.
Related: How Many Pushups A Day To Build Muscle.
What can 50 knee pushups a day do?
Doing 50 knee pushups a day will help you to improve your body strength and stamina and prepare your body so that you are able to do normal pushups.
50 knee pushups are not a large number and most beginner to intermediate-level exercisers can do this.
You have to cross 30 knee pushups mark per set and do at least 3 sets to see any noticeable results.
What will happen if you do 100 knee pushups a day?
100 knee pushups a day is a good fitness goal to shoot for. Doing 100 knee pushups a day will help you build your biceps, shoulder, arm, triceps, train your core muscles, improve your joint strength and improve your endurance.
You can do 100 knee pushups for 4-5 days so that after 2-3 weeks you can improve the number of regular pushups you can do.
Knee pushups are a great exercise for beginners but you have to master the knee pushups and move on to doing other harder pushup variations to build your body doing pushups.
Related: How Often Should I Do Push-ups To Get The Best Results?
Conclusion
How many knee push-ups should I do a day will depend on your fitness level. You need to do 30-50 knee pushups per set to see good results.
Also, you need to do 3-4 sets.
So in total, you should do 70 – 120 knee pushups a day.
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