How to do a hundred pushups

46-50 Push Ups

If you did 46-50 push ups in the test
Day 1 – 60 seconds (or more) between sets
set 1 30
set 2 34
set 3 30
set 4 30
set 5 max (minimum 40)
Minimum 1 Day Break
Day 2
45 seconds (or more) between sets
Day 3
45 seconds (or more) between sets
set 1 19 set 1 20
set 2 19 set 2 20
set 3 23 set 3 27
set 4 23 set 4 27
set 5 19 set 5 21
set 6 19 set 6 21
set 7 22 set 7 21
set 8 max (minimum 37) set 8 max (minimum 44)
Minimum 1 Day break Minimum 2 Day Break

Pushups and Bone Health: A Detailed Discourse

Pushups are a weight-bearing exercise, a category of workouts acknowledged for their potential in promoting bone density and overall skeletal health. In a society where issues related to bone health, such as osteoporosis and fractures, are prevalent, particularly amongst the older generation, the significance of exercises like pushups cannot be overstated.

Physiological Aspects of Bone Health

Before embarking on the discussion regarding pushups and bone health, it's pertinent to understand the physiological aspects related to bone health. Bones are not stagnant; they are living tissues that constantly remodel themselves. With age, individuals face a natural decline in bone mass, making the role of weight-bearing exercises, such as pushups, even more crucial.

The Role of Pushups in Promoting Bone Density

  1. Weight-Bearing Nature: The weight-bearing nature of pushups encourages the bones in the arms, wrists, and shoulders to work harder, thereby stimulating bone cells to retain more minerals, which is vital for bone density.
  2. Muscle Strengthening: Pushups also work on strengthening the muscles around the bones, providing better support and reducing the strain on bones, which can prevent wear and tear in the long run.
  3. Improvement of Posture: Regular engagement with pushups can help in the improvement of posture by strengthening the spinal and shoulder muscles, which are instrumental in maintaining a healthy skeletal structure.

Pushups as a Preventive Strategy against Bone Ailments

  1. Osteoporosis: Pushups can serve as a preventative strategy against osteoporosis, a condition characterized by weak and brittle bones. By incorporating pushups into a regular fitness routine, individuals can potentially lower the risk of developing this ailment.
  2. Fractures: Building bone density through exercises like pushups can also lead to a decreased risk of fractures, which are often a result of weak bones.

Customizing Pushups for Various Age Groups

  1. Youth: Encouraging younger individuals to incorporate pushups in their fitness regime can set a solid foundation for healthy bones as they age.
  2. Adults: For adults, pushups can be a way to maintain bone health and counteract the natural decline in bone mass that comes with aging.
  3. Older Adults: For older adults, modifications in the traditional pushup can make it a viable option to sustain bone health without straining themselves unduly.

Guidelines and Safety Measures

  1. Technique: Ensuring the right technique is vital to reap the benefits of pushups without risking injury. This involves maintaining proper alignment and avoiding undue strain on the wrists and shoulders.
  2. Progression: It's advised to progressively increase the intensity of pushups to allow the body, including the bones, to adapt and grow stronger gradually.
  3. Consultation: Before incorporating pushups, particularly in the case of older adults or those with existing bone ailments, consulting with a healthcare provider is essential.

Community Engagement and Awareness

  1. Community Programs: Initiating community programs that focus on educating individuals about the benefits of pushups can be a strategy to promote bone health on a larger scale.
  2. Schools and Educational Institutions: Schools and other educational institutions can play a role in fostering awareness about the importance of exercises like pushups in maintaining bone health.


To conclude, pushups stand as a potent tool in the promotion of bone health. Their role in enhancing bone density and potentially preventing bone-related ailments highlights their importance in an individual’s fitness routine. It’s a call for communities and individuals alike to recognize the potential of this humble exercise in fostering a future where bone ailments are not a norm but an exception. Moreover, adopting a holistic approach where awareness meets action can pave the path for a society where bone health is given the prominence it rightfully deserves.