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Training Tips for Women

Fitness Quest: The 50-Push-Up Challenge

Knocking out 50 push-ups in one shot might sound like an impossible quest, but trust us — you can do it! Follow this 30-day plan to get there.

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Love ’em or hate ’em, push-ups are one of the best moves for developing your upper body and core. With this quest, youll incrementally build your strength and muscular endurance so that at the end of 30 days, youll be able to do 50 push-ups — unbroken!

Each training day, youll complete four sets of push-ups, resting 30 to 60 seconds between sets. The number of reps you do in each set increases as you progress through the quest. On your rest days, work on shoulder and wrist mobility and train your antagonist muscles such as back and biceps. 

Check out the video below for some push-up basics and expert form tips from certified trainer and American Ninja Warrior competitor Angela Gargano before you begin your quest.

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The following plan will prepare you to do 50 consecutive push-ups in just 30 days!

Day 1
2 | 2 | 4 | 4
Day 2
3 | 3 | 5 | 5
Day 3
Rest
Day 4
8 | 8 | 6 | 6
Day 5
10 | 8 | 8 |4
Day 6
Rest
Day 7
3 | 3 | 5 | 5
Day 8
6 | 6 | 10 | 10
Day 9
Rest
Day 10
12 | 12 | 8 | 8
Day 11
12 | 12 | 8 | 6
Day 12
16 | 8 | 6 | 6
Day 13
Rest
Day 14
8 | 12 | 16 | 8
Day 15
10 | 4 | 16 | 8
Day 16
Rest
Day 17
20 | 10 | 10 | 8
Day 18
8 | 10 | 15 | 20
Day 19
5 | 10 | 15 | 10
Day 20
Rest
Day 21
10 | 15 | 18 | 22
Day 22
20 | 15 | 10 | 8
Day 23
10 | 20 | 30 | 10
Day 24
Rest
Day 25
15 | 25 | 30 | 15
Day 26
30 | 15 | 10 | 10
Day 27
40 | 20 | 10 | 10
Day 28
Rest
Day 29
Rest
Day 30
50

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Think you’re a badass? Want to take it to the next level?

Rather than doing standard push-ups every workout, change your body angle, rep tempo or hand position to hit your muscles in different ways. For example, do your push-ups on an incline or a decline; do them with your hands wide, narrow or staggered; or get fancy with dive-bombers, plyo push-ups or even a pseudo planche if you have that in your toolbox.

Check out the midpoint and final check-ins with Gargano, and look for more Fitness Quests coming soon!