Want to improve your upper-body strength and work towards completing 100 consecutive pushups? The Hundred Pushups training program gives you a structured, progressive way to build strength and endurance over six weeks.

Whether you can currently manage just a handful of pushups or you're already comfortably completing 20 or more, the program helps you find a suitable starting point and build from there.

You'll train three days a week, gradually increasing the number of pushups you complete as your strength and confidence improve. All you need is a little determination, some consistency and enough recovery time between workouts.

The goal is 100 consecutive pushups, but there's no need to rush. Some people will reach that milestone in six weeks, while others may need longer. What matters is making steady progress and maintaining good form along the way.

Ready to Take the Challenge?

New to Hundred Pushups? Start with the Initial Test to find out where you should begin your training.

Take the Initial Test »

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Already Following the Program?

Jump straight to your current training week and keep working towards those 100 consecutive pushups!

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Check out the new Recommended Gear page featuring simple, helpful equipment to support your pushup training. Explore our recommended pushup gear!

Check out a new, unofficial online tracking tool created and maintained by a 100 pushups fan. Try the unofficial pushups tracking tool!

Check out the Perfect Pushup Elite - an ergonomic training tool designed to enhance muscle engagement and increase strength. View the Perfect Pushup Elite on Amazon!

Hundred Pushups in the Press & Beyond

Lifehacker (2008)

In 2008, Lifehacker featured Hundred Pushups, introducing the training program to a huge new audience. The response was incredible, with so many visitors arriving that I had to upgrade the website's hosting plan!

Lifehacker described the program as a graduated approach to 100 push-ups, with a detailed plan and different levels to suit your starting fitness.

Read the original Lifehacker article (archived)

The New York Times (2008)

The New York Times also highlighted the humble push-up in a 2008 health article, discussing how this simple exercise challenges muscles throughout the body.

Read the New York Times article (A subscription may be required.)

Explore the Hundred Pushups Blog

Looking for more push-up advice? Here are three articles to help you learn more and get the most out of your training:

• The Connection Between Push-Ups and Posture – how push-ups relate to upper-body strength and posture.
• The History of the Push-Up – from military training to a fitness staple.
• Push-Up Variations for Different Muscle Groups – ways to add variety to your workouts.