The Optimal Duration for Pushups: Quality Over Quantity

Pushups are a fundamental exercise for upper body strength and overall fitness. However, the question often arises: how long should one do pushups, and how many pushups are enough to start seeing benefits?

Quality Over Quantity

When starting any new exercise regimen, it's important to focus on quality over quantity. This means doing fewer pushups with proper form and gradually increasing the number as your strength improves.

Aim for 25 good, slow pushups. After completing the first set, rest for a minute or two before starting the second set. Using good form is critical to ensure that you are engaging the correct muscles and avoiding injury. If you wish to challenge yourself further, you can incorporate slow burn pushups into your routine.

For a slow burn pushup, go down slowly over 10 seconds, stopping just an inch from the floor. Pause for a moment before going back up in the same slow motion, again taking 10 seconds. Hold for a second at the top before going back down. Repeat this sequence to complete one rep.

Gradual Progression

Starting with 50 pushups is a solid target for most beginners. After mastering this, you can gradually work your way up to doing pushups for 30 minutes with intermittent breaks.

It's important to avoid overexerting yourself at the beginning. Start with what your body can handle and gradually build up the duration and intensity. This approach ensures that you can maintain good form, which is crucial for maximizing the benefits of pushups and minimizing the risk of injury.

Pushups Beyond 50: Cardio or Strength

If you are able to perform 50 pushups consecutively, you are likely to have surpassed the primary benefits that pushups offer for strength and conditioning. At this point, you may need to incorporate additional weight or resistance to continue challenging your muscles and seeing improvements in strength.

Adding weights such as dumbbells, bands, or even laying a backpack on your back can increase the resistance, making the pushups more challenging. This shift from pure pushup performance to strength training can help you build more significant strength and muscle mass.

Conclusion

The optimal duration and number of pushups depend on your current fitness level and goals. For beginners, focus on form and endurance, gradually increasing the duration and intensity as your strength improves.

Remember, consistent effort with proper form is key to reaping the benefits of pushups. Whether you are just starting out or looking to advance your workout routine, always prioritize quality over quantity to achieve the best results.