100 Push-Ups a Day: 30-Day Challenge Results

The Challenge

100 push-ups every single day for 30 days. No rest days. Split them up however you want throughout the day.

How We Did It

We had three testers with different fitness levels:

Tester 1 (Beginner): Could do 15 push-ups max. Split into sets of 10 throughout the day.

Tester 2 (Intermediate): Could do 40 push-ups max. Did 4 sets of 25.

Tester 3 (Advanced): Could do 60+ push-ups. Did 2 sets of 50.

The Results After 30 Days

Strength Gains

• •Tester 1: Max push-ups went from 15 to 32 (113% increase)
• •Tester 2: Max push-ups went from 40 to 52 (30% increase)
• •Tester 3: Max push-ups went from 62 to 68 (10% increase)

The beginner saw the biggest gains, which makes sense. The more trained you are, the smaller the incremental improvement.

Visual Changes

All three testers noticed improved chest and tricep definition. Tester 1 saw the most dramatic visual change. Tester 3 didn't notice much difference in appearance.

What Surprised Us

• •The first week was the hardest. By week 2, 100 reps felt routine.
• •Elbow and wrist soreness was real for the first 10 days, then disappeared.
• •Posture improved noticeably for all three testers.
• •Nobody got injured, but we were careful about form.

Should You Do It?

If you're a beginner or intermediate, absolutely. It's a great way to build a push-up habit and develop upper body endurance. For advanced lifters, it's not enough stimulus to drive growth. You'd be better off doing weighted push-ups or bench pressing.

Tips If You Try It

• •Spread them out. Don't try to do all 100 in one go early on.
• •Vary your grip width to hit different muscles and avoid overuse.
• •Listen to your body. Joint pain means stop and reassess your form.
• •Pair it with pull-ups or rows so you don't create a muscle imbalance.