30 Day Push Up Challenge

30 Days, 1 Goal: Build Strength with Push-Ups

About 3 years ago before I got pregnant, I challenged myself to shake up my strength training routine with a push-up challenge: 30 push-ups a day, every day, for 30 days. I wanted to push my limits—literally—and see what could happen with a small, daily commitment to getting stronger.

This time, I’m inviting YOU to join me for a 28-Day Push-Up Challenge!
The goal? Choose either 20 or 30 push-ups per day for 28 days. You can do full push-ups, knee push-ups, or a mix—whatever feels right for your body and current strength level.

Where to Start

When I started, I could do 15 full push-ups, then had to switch to my knees for the rest. That was a win for me! From there, I aimed to add one more full push-up every few days, gradually building strength and confidence. If you're unsure how many to start with, try a set of push-ups (either full or on your knees) until you feel your form slipping—then add 5–10 to that number as your personal goal to work toward.

Form First, Always

One of the most important lessons from this challenge: form and control matter more than the number. Good form keeps you safe and helps you make real progress. If that means doing all your push-ups on your knees, that’s 100% okay! Modifications aren’t a sign of weakness—they’re a smart step on your way to strength.

Mixing It Up with Variations

To keep things interesting and continue progressing, I also added push-up variations into my regular workouts:

• Resistance Band Push-Ups: Using a looped resistance band just above the elbows gave me a little boost from the bottom of the push-up—perfect for building confidence in the full range of motion.

• Medicine Ball Push-Up Series: One rep = 3 push-ups: right hand on the ball, both hands on the ball, and left hand on the ball. It’s tougher than it looks—so I often did this one on my knees to keep my form solid.

• Bodyweight Variations:

  • Incline Push-Ups (easier, great for beginners)

  • Decline Push-Ups (advanced, very challenging)

  • Explosive Wall Push-Ups (great for building upper-body power)

Progress Worth Celebrating

By Day 14, I hit a big milestone—completing all 30 full push-ups (with breaks). From there, my goal shifted to completing them with fewer rest periods and better form. Some days were tough—I was sore, tired, or just mentally not feeling it—but I still showed up.

Spoiler: I didn’t feel motivated every day. Some nights I remembered at 10pm. But I still did them. And that’s the magic of a challenge like this. It’s less about perfection, and more about showing up.

The Results?

On Day 28, I finished my fastest set ever. But even better? I felt stronger. I noticed more definition in my arms and shoulders. My push-ups felt smoother, more controlled. And honestly—I felt proud.

Here’s a before-and-after snapshot to show the progress (paired with my regular strength and cardio workouts, plus more consistent eating habits). Progress in the mirror is great—but the confidence and strength? Even better.

Your Turn

Curious to see what you could accomplish in 28 days?

This challenge is simple.
✅ Choose your push-up goal: 20 or 30 a day
✅ Use modifications when needed
✅ Just show up for yourself each day

No pressure. No perfection. Just progress.

Follow along on Instagram and check out my #PushUpChallenge Highlight for clips from the last time I did the challenge.
Ready to join? Send me an email or text saying "Push-up Challenge" and I’ll send you everything you need to get started for free, we are starting May 1st!

Let’s get stronger—together 💪