7-Week Program to Achieve 100 Consecutive Push-Ups

The Journey to 100 Push-Ups in 7 Weeks

Push-ups are a fundamental exercise that engages multiple muscle groups, promoting strength and endurance. They are a staple in any fitness enthusiast’s routine and a benchmark for physical fitness in many athletic and military programs worldwide. The ability to perform 100 consecutive push-ups is an impressive feat, symbolizing a high level of physical fitness and strength. This article explores a comprehensive 7-week program designed to help you achieve this ambitious goal.

At first glance, the idea of doing 100 push-ups might seem daunting, especially if you’re currently unable to do a large number of push-ups in one go. However, with a well-structured plan, dedication, and consistency, it is entirely possible to reach this goal within a span of seven weeks. This program is not just about reaching a number, but it’s also about improving your overall fitness, enhancing your physical endurance, and boosting your confidence.

Before embarking on this journey, it’s important to understand that this program is not a quick fix. It requires a commitment to regular exercise and a willingness to push your physical limits. It’s also crucial to remember that proper form is key when performing push-ups. Doing a push-up correctly ensures that you’re engaging the right muscles and reduces the risk of injury. So, before you start, make sure you know how to do a push-up correctly.

This article will guide you through a 7-week program designed to gradually increase your strength and endurance, allowing you to go from doing a few push-ups to a whopping 100. We will provide practical advice, tips, and motivation to help you stay on track. Whether you’re a fitness novice or a seasoned athlete looking for a new challenge, this program can help you reach a new level of physical fitness.

Achieving the Goal: 100 Push-Ups in 7 Weeks

This seven-week program is designed to gradually build your strength and endurance, eventually enabling you to do 100 push-ups consecutively. The program is divided into three phases, each lasting for a couple of weeks and focusing on a specific aspect of the exercise.

Phase One: Building a Foundation

The first phase of the program is all about getting your body accustomed to the push-up exercise. If you’re a beginner, you might want to start with knee push-ups or inclined push-ups. The goal in this phase is to be able to do 20 consecutive push-ups by the end of the second week. Start with as many push-ups as you can do comfortably and aim to add 1-2 push-ups every day.

Phase Two: Increasing Strength and Endurance

In the second phase, you will focus on increasing your strength and endurance. This phase will last for three weeks, and by the end of it, you should be able to do 50 consecutive push-ups. To achieve this, you will need to do multiple sets of push-ups every day. Start with a set of as many push-ups as you can do, rest for a few minutes, then do another set. Aim to increase the total number of push-ups you do each day.

Phase Three: The Home Stretch

The final phase of the program is the most challenging. By now, you should have built a solid foundation of strength and endurance. The goal in this phase is to reach 100 consecutive push-ups. Continue with the strategy from the second phase, but aim to increase the number of push-ups in each set. It will be tough, but remember, the goal is within reach.


This seven-week program is a challenging yet achievable way to increase your physical fitness and strength. It requires dedication and consistency, but the rewards are worth it. Not only will you be able to do 100 push-ups, but you will also see improvements in your overall fitness and strength. Remember to listen to your body and rest when needed. Good luck on your journey to 100 push-ups!

Practical Recommendations for Achieving 100 Push-Ups in 7 Weeks

As you embark on this seven-week journey to achieve the goal of 100 consecutive push-ups, here are some practical recommendations to help you succeed.

1. Maintain Proper Form

Always ensure you are performing push-ups with the correct form. Your body should form a straight line from your head to your heels, and your hands should be shoulder-width apart. Lower your body until your chest is an inch from the ground and then push yourself back up. Incorrect form can lead to injury and won’t engage the muscles properly.

2. Warm-Up Before Each Session

Before starting your push-up routine, make sure to warm up your body with some light cardio and stretching. This will prepare your muscles for the workout and reduce the risk of injury.

3. Listen to Your Body

While it’s important to push yourself, it’s equally important to listen to your body. If you feel pain or discomfort, give your body time to rest and recover. Overtraining can lead to injuries, which can set you back in your progress.

4. Stay Consistent

Consistency is key in this program. Make sure to do your push-up routine daily. If you miss a day, don’t try to make up for it by doing extra the next day. Just continue with the program as planned.

5. Stay Hydrated and Eat Well

Your diet plays a crucial role in your performance and recovery. Stay hydrated and eat a balanced diet rich in protein to help your muscles recover and grow.

6. Don’t Rush

It’s not about how quickly you can do 100 push-ups, but about gradually building your strength and endurance. Don’t rush the process. Take your time with each push-up, and focus on the quality rather than the quantity.

By following these practical recommendations, you’ll be well on your way to achieving your goal of 100 consecutive push-ups in seven weeks. Remember, the journey is just as important as the destination. Enjoy the process, and celebrate your progress along the way.