How many push-ups per day to see results?
The number of push-ups you need will vary depending on your current fitness level. As a beginner, it's advisable to work close to your limit without exceeding it. If your maximum is 10 push-ups, aim for 9 per set, with three to four sets of six to ten push-ups. For those less experienced, variations like push-ups on your knees can be a great place to start.
For intermediate practitioners, three to four sets of 15 to 25 push-ups are recommended. For an extra challenge, add sets of maximum repetitions (AMRAP).
Experts can increase the intensity with variations such as weighted push-ups or push-ups with applause. A program structure including high-volume but not excessive sets is recommended: fewer than five to six sets per session. Remember to protect your joints by varying your exercises.
Structure your routine and recovery time
Push-ups shouldn't take up your entire workout. Depending on your goals, they can be the main exercise or a complement to other exercises like the bench press. Give your muscles 48 hours to fully recover after an intense workout by structuring your push-up days around a schedule such as Monday, Wednesday, and Friday.
