PUSH-UPS · 30 DAYS

100 push-ups a day, built up to.

A hundred push-ups a day is a great goal and a rough day one. Here is how to get there over a month, split across the day, with form that saves your shoulders.

Don’t start at 100

Most people who try 100 on day one are too sore to do day three. Count total reps across the day instead of one set, and let the number grow each week.

A 30-day build-up

Week	Push-ups a day	How
1	30	Knee or incline push-ups are fine. Sets of 5–10.
2	50	Mix full and knee push-ups.
3	75	Five to eight sets through the day.
4	100	Ten sets of 10 is still 100.

If a week feels too hard, repeat it. If your wrists or shoulders complain, take a rest day or pick “every 2 days”.

Form that lasts 30 days

Hands just wider than shoulders, fingers spread.
Body in one line from head to heels; squeeze your glutes.
Elbows at about 45° from your body, not flared out.
Lower until your chest is close to the floor, then press all the way up.

Track it in ProofDays

Set it up as Push-ups, 30 reps a day, 30 days.

Set the target once. Reps, minutes, or simply done. Pick the length (3 to 365 days) and how often: every day, or every 2 to 7 days with rest days that never break your streak.
Stamp the day. One tap when you are done. Log extra reps whenever you do them; the total counts them all. A reminder at the time you choose, and a gentle nudge at 8 pm if you haven’t stamped yet.
Miss one, keep going. Each challenge has a Streak Shield that covers one missed day automatically.
Keep the proof. Take an optional before photo. At the end you get a before-and-after proof card and a short reveal video. Both are free to share.
Bring someone. Invite a partner or a small group to the same challenge and cheer each other on.

These plans are general ideas, not medical advice. If you are new to exercise, pregnant, recovering from an injury or have a health condition, check with a doctor or physiotherapist first, and stop if something hurts.

Questions

Is 100 push-ups a day too much?+

For a beginner, at first, usually yes. Build up over three or four weeks and split the reps into sets across the day.

Do knee push-ups count?+

They do. Log them the same way; the goal is a daily habit and steady progress.

What if I can’t do one full push-up?+

Start with incline push-ups against a table or wall and move lower as they get easy.