A beginner should aim for 5–10 push ups in a row as a starting point.
If you can do 10–20 push ups, you already have a good beginner level.
If you can’t do any yet, start with easier versions like knee push ups or incline push ups and build up from there.
How many push ups is good for a beginner?
When starting out, your goal is not to compare yourself to others, but to build your own strength.
Here’s a simple guideline:
- 0–5 push ups → complete beginner
- 5–10 push ups → solid starting level
- 10–20 push ups → good beginner strength
- 20+ push ups → above average beginner
Everyone progresses at a different pace, so focus on improving your own numbers over time.
What if you can’t do any push ups?
If you can’t do a full push up yet, that’s completely normal.
Start with easier variations:
- Knee push ups
- Incline push ups (hands on a chair or table)
These reduce the difficulty and help you build the strength needed for full push ups.
How many push ups should you do per workout?
For beginners, keep it simple:
- 3–4 sets per workout
- 5–15 reps per set
- 2–3 workouts per week
You don’t need to train to failure every time. Focus on controlled reps and good technique.
Should you do push ups every day?
You can do push ups frequently, but rest is important for muscle growth.
A good routine is:
- Every other day (3–4 times per week)
This gives your muscles time to recover and get stronger.
How to do push ups correctly (quick guide)
Before focusing on numbers, make sure your form is correct:
- Keep your body in a straight line
- Lower your chest toward the floor
- Keep your elbows slightly tucked
- Push back up with control
For a full step-by-step guide, check out my guide on how to do push ups.
How to improve your push ups
If you want to increase your push up count:
- Stay consistent
- Focus on proper form
- Add reps gradually
- Use easier variations when needed
Even small improvements — like 1 extra rep per week — will add up over time.
Start with what you can handle, even if it’s just a few reps. With consistent training, your strength will improve faster than you expect.
The most important thing is to keep going.
