Beginner 30 days
30-Day Push-Up Challenge
Go from 0 to 100 push-ups in 30 days with this progressive daily challenge. No equipment, no gym — just you and the floor.
30-Day Schedule
1
10 Push-Ups
Focus on form
2
12 Push-Ups
3
15 Push-Ups
4
Rest Day
Stretch your chest and shoulders
5
18 Push-Ups
6
20 Push-Ups
7
22 Push-Ups
8
Rest Day
9
25 Push-Ups
10
28 Push-Ups
11
30 Push-Ups
12
Rest Day
13
33 Push-Ups
14
36 Push-Ups
15
40 Push-Ups
16
Rest Day
17
44 Push-Ups
18
48 Push-Ups
19
52 Push-Ups
20
Rest Day
21
55 Push-Ups
22
60 Push-Ups
23
65 Push-Ups
24
Rest Day
25
70 Push-Ups
26
75 Push-Ups
27
80 Push-Ups
28
Rest Day
29
90 Push-Ups
30
100 Push-Ups
Final Day — give it everything!
Challenge Rules
- 1Complete the designated push-up reps every day — no skipping.
- 2Rest days are scheduled — use them for recovery, not extra reps.
- 3Maintain proper form: straight body line, chest nearly touches ground.
- 4Modify on knees if needed, but aim for full push-ups by week 3.
- 5Track your progress daily in a journal or app.
- 6Stay hydrated and get 7–8 hours of sleep each night.