Are you a beginner looking to get better at push ups, but not exactly sure where to start? Well I’ve got you covered. After putting together the popular 100 Push Up Challenge, I’ve gotten a lot of emails looking for something more beginner friendly. So below is a 30 Day Push Up Challenge for Beginners.
I’ve included scaling options and ways to level up if you’re want an extra challenge. And as always, let me know how you liked the challenge and any suggestions or tips in the comments below!
30 Day Push Up Challenge for Beginners
Instructions: This challenge is designed for beginners. And is designed to be broken up throughout the day. Don’t feel you need to do these unbroken. The idea is to do each set as quickly as you can do them. Breaking them up as needed. But you can break these sets up over the day. So if the workout is 3 sets of 5 push ups. You can do 1 set of 5 in the morning, 1 set of 5 at lunch, and one in the evening.
Scaling Options: This challenge is scalable for everyone, even if you can do a pushup. Below we will go over a few ways you can scale down, and scale up this challenge.
Push Ups on Your Knees – Scaled Down : If you can’t do the standard push ups, this is your best bet for scaling this challenge. I recommend working through the challenge until you can do each of the sets unbroken from your knees. Then attempt this off your knees.
Broken Sets – Standard: Don’t feel you need to do these unbroken. The idea is to do each set as quickly as you can do them. But you can break these sets up over the day. So if the workout is 3 sets of 5 push ups. You can do 1 set in the morning, 1 at lunch, and one in the evening.
Unbroken Sets – Scaled Up: Looking to up this beginner push up challenge? Then try to do each of these sets unbroken. This will place a lot more emphasis on your core and stabilizer muscles.
2x Challenge – Scaled Up: Take it to another level and build up to 100 push us in one day. Once you do complete this challenge, make sure to check out our 100 push up a day challenge.
The 30 Day Push Up Challenge for Beginners
Day | Workout |
1 | 2 Sets of 5 Push Ups |
2 | 2 Sets of 6 Push Ups |
3 | 3 Sets of 4 Push Ups |
4 | 3 Sets of 5 Push Ups |
5 | 2 Sets of 4 Push Ups (Recover Day) |
6 | 3 Sets of 5 Push Ups |
7 | 3 Sets of 6 Push Ups |
8 | 3 Sets of 7 Push Ups |
9 | 4 Sets of 5 Push Ups |
10 | Rest Day (Recover Day) |
11 | 4 Sets of 5 Push Ups |
12 | 4 Sets of 6 Push Ups |
13 | 4 Sets of 7 Push Ups |
14 | 5 Sets of 5 Push Ups |
15 | 3 Sets of 4 Push Ups (Recover Day) |
16 | 5 Sets of 5 Push Ups |
17 | 5 Sets of 6 Push Ups |
18 | 5 Sets of 7 Push Ups |
19 | 6 Sets of 5 Push Ups |
20 | Rest Day (Recover Day) |
21 | 6 Sets of 5 Push Ups |
22 | 6 Sets of 6 Push Ups |
23 | 6 Sets of 7 Push Ups |
24 | 7 Sets of 5 Push Ups |
25 | 4 Sets of 4 Push Ups (Recover Day) |
26 | 7 Sets of 5 Push Ups |
27 | 7 Sets of 6 Push Ups |
28 | 7 Sets of 7 Push Ups |
29 | 2 Sets of 5 Push Ups (Recovery) |
30 | 5 Sets of 10 Push Ups – Final Day Challenge |
Conclusion
Let me know what you think about this challenge below. And if you are looking for something else, just let me know and I’ll put together something custom just for you. Based on your fitness level. Let’s get stronger!