You should do push-ups no more than 2–3 times per week. Additionally, allow 48–72 hours between push-up workouts in order to allow your body to recover and build muscle. Intense push-ups workouts utilize the muscles in your chest, shoulders, and arms. Recovery time allows these muscles to rebuild stronger and more toned than before. Doing challenging push-up workouts every day can lead to injury and overtraining, both of which will reduce your fitness progress and prevent you from getting results.
How Many Times a Week Should You Do Push-Ups?
In order to build strength, tone, or muscle size, you should do an intense push-up workout 2–3 times per week. This is because muscles benefit most from 48–72 hours of rest between workouts. So, a plan that has you doing push-ups on Monday, then more push-ups on Wednesday will help you use push-ups to build muscle. If you want to really focus on building upper body strength, you can do 3 push-up workouts per week. However, this is the upper limit for safe training.
- 2–3 push-up workouts per week is the maximum for getting results from push-ups.
- Always allow at least 48 hours between push-up workouts.
- You can work out muscle groups that push-ups do not use during this 48-hour rest (work out your legs or back muscles).
- Doing push-ups too often can result in injury and overtraining.
If you do intense push-up workouts more than 2–3 times per week, you run the risk of overtraining muscles. This is when you push your muscles to their limit too soon after a tough workout. This actually interrupts the muscle recovery period after your first workout, meaning you won’t get the benefit of your previous workout. So, always allow at least 48 hours of rest between push-up workouts. You will actually build strength and muscle faster than if you did push-ups every day.
How Often Should You Do Push-Ups to Build Muscle?
If you want to use push-ups to build upper body strength and muscle mass, it’s essential to follow a formula for success. Here’s a push-up workout plan that will yield results:
- Do push-ups 2–3 times per week. Either Monday/Wednesday, or Monday/Wednesday/Friday.
- Always allow 48 hours between push-up workouts.
- For your push-up workout, do 5 sets of 10–20 push-ups.
- Include other upper body workouts in your push-up days to build more strength in your arms, chest, and shoulders.
- Try mixing up your routine with our deck of cards push-up workout.
Begin with regular push-ups or knee push-ups, depending on your fitness level. Focus on doing your push-ups with proper form to prevent injury. It’s okay to start with fewer push-ups, then add 1–2 push-ups per set for each workout. This way, you will gradually improve at standard push-ups. Once you can do 5 sets of 20 standard push-ups, you can begin experimenting with other types of push-ups to increase the challenge.
Will Daily Push-Ups Build Muscle?
There are several benefits to doing a few push-ups throughout the day. However, muscle building is not one of these benefits. In order to build muscle with push-ups, you should do an intense push-up workout of 3–5 sets, followed by 48–72 hours where you do not do push-ups. You can work out muscle groups that are not primarily targeted by push-ups during this time. So, you can work out your legs and back between muscle-building push-ups workouts.
- Daily push-ups can improve mood and boost energy levels, but they won’t build muscle.
- To build muscle, do an intense push-up workout 2–3 times weekly.
- Always allow 48–72 hours of rest between intense push-up workouts.
- A rest day is essential to allow your muscles to recover and gain strength.
- Skipping rest days increases injury risk and reduces your progress.
Performing any workout daily will result in injury and overtraining. Working out with intense push-up training on back-to-back days forces you to use fatigued muscles. This makes it hard to maintain proper form. Additionally, fatigued muscles, tendons, and ligaments are far more prone to injury. Give your muscles a chance to rest and recover between workouts—those 48 hours of rest are when your muscles build themselves bigger and stronger. Not allowing yourself to rest actually means you won’t get as strong or get as many visible results.
Can You Do Push-Ups Twice a Day?
Do not do intense push-up workouts more than once every 48 hours. This means two-a-day push-up workouts are out. If you are doing push-ups multiple times throughout the day, make it part of an energizing program, like doing a few push-ups every hour. This won’t build muscle but it will help you break up a monotonous day.
Push-Ups and Rest Days
Always follow intense push-ups with the perfect number of rest days between push-up workouts. 48 hours is the bare minimum of rest days between push-up workouts. If you’re still feeling fatigued, allow 72 hours before doing push-ups again. This allows your muscles time to rest, recover, and build themselves stronger.
Can You Do Too Many Push-Ups?
It is possible to do too many push-ups, either as part of one workout or by doing push-ups too frequently. The results of too many push-ups include stress injuries to your elbows and shoulders, as well as overtraining. Keep push-up workouts to 3–5 sets, with a maximum number of 250 push-ups per workout. Do not perform intense push-up workouts on back-to-back days. Allow 48–72 hours of rest between workouts.
- Performing too many push-ups increases injury risk and reduces your results from the workout.
- Perform 3–5 intense sets for the best push-up workout.
- Depending on your fitness level, this could be 30–250 push-ups.
- Do not perform extra push-up sets: it will actually decrease results.
- Doing push-ups when you are fatigued can result in injury.
Doing too many push-ups as part of one workout will fatigue your muscles without getting you more results. 3–5 intense sets will work your muscles but will allow you to maintain proper form. Performing more sets after this point will actually result in few muscle gains and higher injury risk. Similarly, doing push-up workouts on consecutive days interrupts your muscle recovery process. This prevents your muscles from getting bigger and stronger from the previous workout.
How Frequently Should You Do Push-Ups?
When planning your weekly push-up workout, follow these quick rules to maximize results:
- Do push-ups 2–3 times per-week.
- When you do push-ups, perform 3–5 intense sets with 60–90 seconds of rest between sets.
- Allow 48–72 hours between push-up workouts.
- You can do workouts that do not target push-up muscles between push-up workouts.
- Do not do intense push-ups workouts on back-to-back days.
- Do not do more than 5 sets of push-ups each workout.
- Doing too many push-ups can result in injury and overtraining.
By following these rules you can craft an incredible push-up workout that gets real results. Just remember, allowing your muscles time to recover is equally as important as the workout. It may seem counterintuitive at first, but getting adequate rest will help you build your fitness level, strength, and muscle faster.