Pushups are a classic exercise and have been around for decades, and for good reason. They are simple to perform, require no equipment, and provide a range of benefits, from increased strength and muscle tone to enhanced cardiovascular health. But sometimes, doing the same old pushups can get boring. That’s where pushup challenges come in. Here are 3 major things you will get from this article:
- A Google sheet template to track your own challenges
- Benefits and tips to get through your challenge
- My experience doing a 50,000 pushup challenge (yearly)
I was asked to participate in a 50,000 pushup challenge in 2022. The goal was 50,000 pushups over the course of one year. I said no two times to the organizer, my best friend’s brother, but then 3 days into the New Year my best friend called. He told me who had joined and that they were sharing a tracking sheet for accountability. Hmmm…. camaraderie, competition? Ok, still sounds stupid but I am in!
Pushup Challenge Google Sheet Template
You may only be on this post because you want access to the pushup challenge template we used developed in a Google Sheet. This could be used for any kind of challenge. One of our challenge members was nice enough to develop this for the group to keep us motivated. It came complete with a leaderboard fed by individual tabs for each user. This is built for a calendar year (2023). Yes, we decided to do another one this year.
You can get access to the Pushup Challenge Google Sheet template that we used here.
Benefits of Pushup Challenges
Before diving into the specifics of pushup challenges, it’s important to understand the benefits of pushups themselves. Pushups are a compound exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. When done correctly, pushups can help:
Improved Strength and Endurance
Pushups are bodyweight exercises that build strength and endurance in the muscles that are used to perform them. By regularly incorporating pushups into your workout routine, you can increase your overall strength and ability to perform other exercises.
Increased Muscle Tone and Definition
Pushups are a great way to tone and define the muscles in your chest, shoulders, and arms. By working these muscles regularly, you can achieve a leaner, more toned physique.
Enhanced Cardiovascular Health
Because pushups require you to support your body weight, they are a great way to increase your heart rate and get your blood pumping. This can help improve your cardiovascular health and overall fitness.
Increased Metabolism and Calorie Burn
Pushups are high-intensity exercises that can help boost your metabolism and calorie burn. By incorporating pushups into your workout routine, you can burn more calories throughout the day, even when you’re not exercising.
Tips for Completing Pushup Challenges
Pushup challenges can be tough, but with the right approach, anyone can complete them successfully. Here are some tips to help you stay on track and avoid injury:
- Start Slowly and Gradually Increase Intensity: Pushup challenges can be demanding, so it’s important to start slowly and gradually increase your intensity. Don’t try to do too many pushups at once, especially if you’re just starting out. Instead, increase your reps gradually over time. I did sets of 20 throughout my challenge. I was sore the first couple of weeks and then they got easier.
- Focus on Proper Form and Technique: Proper form is key when it comes to pushups. Make sure your hands are shoulder-width apart, your back is straight, and your elbows are tucked in close to your body. This will help you avoid injury and get the most out of each rep. I would also vary my hand position to hit different parts of the muscle and break up the repetition.
- Listen to Your Body and Rest When Necessary: Pushup challenges can be intense, and it’s important to listen to your body. If you feel fatigued or notice any pain or discomfort, take a break and rest. This will help you avoid overuse injuries and keep you on track. If I had a few days in a row of 140 or more pushups I normally had to give myself a break and go back down to 60 to 80 a day. Spoiler alert: I didn’t make it to 50K.
- Incorporate Other Exercises to Avoid Overuse Injuries: Doing the same exercise over and over again can lead to overuse injuries. To avoid this, incorporate other exercises into your workout routine, such as squats, lunges, or planks. This will help you target different muscle groups and avoid overuse injuries. In this year’s challenge, I am just tracking small bursts of exercise rather than forcing myself to always do pushups. I am mixing in pull-ups and air squats to get some variety. Last year’s winner did over 100K and I don’t see myself contending with that.
My Experience Doing a 50,000 Pushup Challenge
As I expected, I really enjoyed the camaraderie and the accountability of the tracking sheet. However, I would not recommend this long of a challenge with repetitive motions like push-ups. Something that forces you to get your body moving 6 to 10 times a day is great, but I don’t think it has to be the same exercise. I felt like it took away the time I had for other exercises. I was also doing a knees over toes guy routine in 2022. Between the two I didn’t do many other types of movements.
I ended up averaging between 60 to 80 pushups a day. I got started a week late but that was nowhere close to a pace to get to 50,000 pushups. I ended up at 22,180 for the year in 10th place of the 15 participants. One overachiever did over 100,000 and 8 others did 50,000 or more. The challenge has been revised down to 37,000 this year, but I am going to just use the tracker to keep me motivated to move my body 6 to 10 times a day even if it isn’t pushups. Getting the nitric oxide pumping through the body multiple times a day is my goal.
Conclusion
Pushup challenges or other exercise challenges can be a good way to mix up your workout routine, challenge yourself, and see real results. Whether you’re doing the 30-day pushup challenge, the pyramid pushup challenge, or a 100-pushup challenge, the key is to start slowly and gradually increase your intensity over time. By focusing on proper form, and listening to your body you can complete any pushup challenge successfully. If you give it a try feel free to use the pushup challenge template and let me know how it goes.
Troy Wallace
Troy Wallace is Certified Basketball Speed Specialist and shares his experiences in trying to stay as healthy as possible to stay on the court. He is active in coaching youth basketball in YMCA, Team Work Sports Nebraska, and, currently, in the Jr. Warriors program in Omaha, NE. Visit Troy's Full Author Bio Page or email him directly.
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