Free tool
Push-Up Calculator: How Many Should You Do?
Tell us the most strict push-ups you can do in one set. You get a starting set, a four-week progression and the variation that fits you, with rest days included.
No account needed. Works in your browser.
Calculate your plan
Your starting set
4 × 5 Push-ups
3 days a week, 90 seconds of rest between sets, and at least one rest day between sessions.
Hands under shoulders, body in one line, chest toward the floor.
| Week | Sets × reps | Reps per session |
|---|---|---|
| Week 1 | 4 × 5 | 20 |
| Week 2 | 4 × 6 | 24 |
| Week 3 | 4 × 6 | 24 |
| Week 4 | 4 × 6 | 24 |
- Stop each set 2 or more reps before your form breaks down. These are not max-effort sets.
- After week 4, rest two days, then do one strict set with good form and stop when your form slips. Enter that number to build your next plan.
Optional next step
Turn this into a daily quest
Rankbound is a free iPhone app that turns training into an RPG. It does not import this plan, but push-ups, knee push-ups and incline push-ups are all in its exercise library, so you can build a similar quest and earn XP when you clear it.
No account. No subscription required. Just train and level up.
How many push-ups should you do a day?
There is no single right number. It depends on how many strict push-ups you can do in one set today. A useful rule of thumb is to train well below that number for several sets, rest between sessions, and add a little at a time.
This calculator plans three or four sessions a week with a rest day between most of them. If you enjoy doing a small number every day, that can be fine as long as you feel recovered, but there is no evidence-based reason to chase a daily total, and nothing here is a promise about results.
How the plan is calculated
Your working sets start at about 60 percent of your best set, in four sets with 90 seconds of rest, so every set should feel controlled and you should stop 2 or more reps before your form breaks. Each week adds roughly 10 percent, and at least one rep, up to a cap of about 85 percent of your best set so that sets never become max-effort. Once you reach the cap, retest rather than pushing harder.
If you cannot do a strict push-up yet, or can do only a few, the plan switches to an easier version: incline push-ups with your hands on a counter or stairs, then knee push-ups. Once you can do a clean set of 10 to 15, move up a step. Small, gradual increases in load are the core of standard progression guidance.
What about 100 push-ups a day?
The popular challenge is a total spread across many sets, not one set of 100. It is a large amount of volume for most people, and it is a poor starting point. If you want to work toward high totals, build up through the plan above, retest your best set, and increase gradually with rest days. If your shoulders, elbows or wrists hurt, rest and do not push through it.
Push-up form checklist
Hands slightly wider than your shoulders, wrists under your hands. Body in one line from head to heels, with your core braced so your hips do not sag or pike. Lower until your chest is close to the floor with elbows at roughly 45 degrees from your sides, then press back up. Count only reps with that full range of motion.
Example starting points
Typical results for different starting levels. Your own numbers update when you use the calculator above.
| Best set | Train with | Week 1 | Week 4 |
|---|---|---|---|
| 0 | Incline Push-ups | 4 × 6 | 4 × 9 |
| 3 | Knee Push-ups | 4 × 6 | 4 × 9 |
| 8 | Push-ups | 4 × 5 | 4 × 6 |
| 15 | Push-ups | 4 × 9 | 4 × 12 |
| 30 | Push-ups | 4 × 18 | 4 × 24 |
Frequently Asked Questions
How many push-ups should a beginner do?
It depends on how many strict push-ups you can do in one set. Beginners who can do only a few usually start with incline or knee push-ups, around 4 sets of about 6 reps, 3 days a week, and increase slowly.
Is it OK to do push-ups every day?
Some people do a small, easy number daily. The U.S. Physical Activity Guidelines recommend muscle-strengthening activity on at least 2 days a week, and this plan uses 3 or 4 sessions with rest days so you can recover. Rest more if you are sore or something hurts.
How do I find my max push-ups?
Do one set of strict push-ups with full range of motion and stop when your form slips, not when you collapse. If you are unsure, enter a slightly lower number. You can retest every four weeks.
How long does it take to do 100 push-ups?
That varies a lot between people and no calculator can promise a date. Follow a gradual plan, retest your best set, and let your results set the pace.
Sources and notes
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans, 2nd edition (opens in a new tab)
- American College of Sports Medicine position stand: Progression models in resistance training for healthy adults (opens in a new tab)
- NHS: Strength and flexibility exercises (opens in a new tab)
- American Council on Exercise: Exercise library (opens in a new tab)
This tool is a general, rule-based guide and not medical advice or personal training. Talk to a doctor before starting a new exercise program, and stop if anything causes pain. Last updated November 10, 2026.
More free tools
Turn your training into an RPG.
Track your quests, earn XP and level up from Rank F toward Rank S. Rankbound is free on iPhone.
No account. No subscription required. Just train and level up.