Before you dive in and start the Hundred Push Ups Program, you should:
- obtain medical advice and clearance from your doctor
- take an initial push ups test.
The test will highlight your current fitness level and determine where to start and how to plan your push ups training program.
|Age||< 40 years||40 - 55 years||> 55 years|
number of pushups performed
|1||0 - 5||0 - 5||0 - 5|
|2||6 - 14||6 - 12||6 - 10|
|3||15 - 29||13 - 24||11 - 19|
|4||30 - 49||25 - 44||20 - 34|
|5||50 - 99||45 - 74||35 - 64|
|6||100 - 150||75 - 124||65 - 99|
|7||150 & above||125 & above||100 & above|
|print initial test|
To perform the test, simply execute as many good-form push ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your strength gains!
Once you've collapsed in a sweaty heap on the floor and your arms have stopped trembling from the exertion, make a note (mental or otherwise) of how many, or how few, push ups you were able to perform. As an example, the first time I performed the test, I managed to eek out just 19 consecutive good-form push ups.
Before starting Week 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. You'll be required to work out three times per week - Monday, Wednesday, Friday worked well for me.
Don't forget how many push ups you performed in the test and if you're still keen to improve your strength and fitness, read on to learn more about the program.
* If you're concerned about your Rank in the extreme left column; there's really no need. The scale of 1 to 7 is purely an indicator of current fitness, and can be used as a comparison tool between yourself, friends, family & co-workers.
Most people tend to fall into Rank 2 or 3 which is a great starting point for the plan. If you're ranked 1, you may need to consider one of the alternative push ups on the "What is a push up?" page. If you're ranked 6 or 7, maybe you need a tougher plan?!