30-day pushup challenge for friends
Find your starting number
Do as many good pushups as you can in one go. Your daily starting number is about twice that, split into sets across the day. Knee pushups or incline pushups against a bench count; good form beats more reps.
The plan
| Days | Beginner (per day) | Regular (per day) |
|---|---|---|
| 1 to 5 | 20 | 50 |
| 6 to 10 | 25 | 60 |
| 11 to 15 | 30 | 70 |
| 16 to 20 | 35 | 80 |
| 21 to 25 | 40 | 90 |
| 26 to 30 | 50 | 100 |
Split each day's number into as many sets as you need. Many people do a set every time they get up from their desk.
Form in three cues
- Hands just wider than shoulders, body in one straight line from head to heels.
- Lower until your chest is a fist's height from the floor.
- Elbows at about 45 degrees to your body, not flared straight out.
Stop if anything hurts beyond normal muscle tiredness, and check with a professional if you have an injury.
Doing it as a group
- Everyone picks the column that suits them. Same challenge, different numbers.
- Proof is a short clip of your last few reps that day.
- The deadline is midnight where each person is.
- Agree a small forfeit for misses if you like.
After day 30
Don't stop dead. Keep a lower daily number as your ongoing quota so the habit survives the end of the challenge.
Why we care. Quota started as a daily pushup quota between two friends, in two different countries. See our story, or start a group for your own challenge.
Questions
How many pushups should I do in a 30-day challenge?
Start at about twice the number you can do in one set, split across the day, and add a few reps every five days. Beginners might go from 20 to 50 a day; regulars from 50 to 100.
Do knee pushups count?
Yes. Knee or incline pushups with good form are better than sloppy full pushups, and a great way to start.
How do you prove you did your pushups?
Film a short clip of your last few reps each day and share it with the group before midnight.
Keep your goal with friends.
Quota is a free app for a daily goal with your group: proof before midnight, and a streak you keep together.
Get the app