30 Day Push Up Challenge for Beginners

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. Designed to drastically improve your push up strength over 30 days. The right way.

I’ve included rest and recovery days. As well as 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 another type of challenge, just let me know and I’ll put together something custom just for you. Based on your fitness level. Let’s get stronger!

Looking to level up, check out the 30 Day Advanced Push up Challenge.