How many push-ups do I need to do in a day to see results?

Determining how many push-ups you need to do each day to be effective will depend on a number of factors. These factors include your body type, your fitness goals, your diet, and how you distribute your workouts.

The number of push-ups you do each day depends largely on your individual fitness level. For beginners, 10-20 push-ups per day is a reasonable amount. This level helps the body get used to the exercise and avoids injury . Doing too many push-ups when starting out will cause excessive muscle soreness and reduce motivation to maintain training, according to the health website Livestrong (USA).

Depending on their fitness level, a person can do 10, 100, or more push-ups per day.

PHOTO: AI

Meanwhile, those who already have a good physical foundation can start with 50-100 reps/day, divided into many different sets. The important thing is to listen to your body, focusing on the right technique instead of quantity.

Push-ups are good, but don’t do them every week without a break. Studies show that it takes about 24-48 hours for your muscles to recover after a workout. Doing them 7 days a week without a break can be counterproductive.

Instead of exercising every day, people need a reasonable schedule. There should be at least one rest day per week. For beginners, they can exercise 3-5 days a week, alternating exercise days with rest days.

Regular and proper exercise helps to strengthen arm and shoulder muscles, increasing pushing power. Depending on diet, stress levels, and sleep, exercisers will feel improvement after a period of time. Generally, most people will begin to see results after 3-4 weeks.

Combine push-ups with a healthy diet for better physical fitness.

Besides push-ups, people can do other bodyweight exercises such as pull-ups or squats without weights. A study published in the Journal of Strength and Conditioning Research showed that people who did these exercises 5 days a week for 8 weeks significantly improved their upper body strength. However, this effect can be seen sooner, in as little as 6 weeks, if combined with a proper diet.

Eating a balanced diet prioritizes vegetables, fruits, and protein. In addition, exercisers need to get enough sleep and stay hydrated. Lack of sleep or dehydration can lead to fatigue and negatively impact training, according to Livestrong.

Source: https://thanhnien.vn/mot-ngay-can-hit-dat-bao-nhieu-cai-moi-thay-ket-qua-185250720121312234.htm