Today, Clint talks about "500 push up challenge" around how you can better understand, and utilise concepts and shape your behaviours towards improved health and fitness over time.
500 Push Up Challenge For February
February is short. That is its secret weapon.
Less time to overthink. Fewer days to make excuses. Just enough space to prove to yourself that consistency beats motivation.
The 500 Push Up Challenge is not about being elite. It is about showing up, stacking small wins, and finishing the month stronger than you started. Whether you manage 5 a day or 50, every rep counts.
How the Challenge Works
Your goal is simple: complete 500 push ups across February. Not in one go. Not perfectly. Just consistently.
- Pick a level that matches your current ability.
- Hit your daily target (or split it into mini sets).
- Track your total and watch momentum build.
- Adjust as needed but do not quit the month.
Tip: If you miss a day, do not spiral. Just restart the next day and keep the streak alive.
Choose Your Plan
Beginner
Start small, build confidence, keep joints happy.
- Day 1–7: 8 per day
- Day 8–14: 12 per day
- Day 15–21: 16 per day
- Day 22–28: 20 per day
Total: 392
Add a bonus set twice a week to hit 500.
Intermediate
Steady daily work with room to push.
- Day 1–7: 15 per day
- Day 8–14: 18 per day
- Day 15–21: 20 per day
- Day 22–28: 22 per day
Total: 525
If it feels heavy, split into 3 small sets.
Advanced
More volume, more variety, more challenge.
- Mon–Fri: 25 per day
- Sat: 35
- Sun: 15 (recovery focus)
Total: 550+
Rotate variations to protect wrists and elbows.
Beginner note: If 8 per day is too much, start at 3 to 5. The goal is to create a habit first, then build the reps.
Daily Breakdown
Use this simple structure so the challenge never feels overwhelming:
Absolute Beginner
- Warm up: 30 seconds shoulder circles + wrist rolls
- Set 1: 3 to 6 incline or knee push ups
- Rest: 60 to 90 seconds
- Set 2: 3 to 6 incline or knee push ups
- Optional: 10 second plank hold to finish
Your win is showing up. Add one rep every few days.
Intermediate
- Warm up: 10 scap push ups + 20 second plank
- Set 1: 8 to 12 standard push ups
- Rest: 60 seconds
- Set 2: 6 to 10 standard push ups
- Finisher: 4 to 8 incline push ups to flush volume
Leave one or two reps in the tank most days. Save your max for the final week.
Practical Tips
- Start small. Even 5 to 10 push ups a day is a win. Progress compounds faster than you think.
- Build gradually. Add a few reps every few days and let confidence grow with your strength.
- Rest on purpose. Recovery is part of progress, not a weakness.
- Lock in good form. Straight body, tight core, controlled movement. Quality beats ego.
- Protect wrists. Use push up handles, fists, or incline if wrists complain.
- Track it. Watching the total climb is powerful motivation on low energy days.
Types of Push Ups
Mixing variations keeps your body progressing and your mind engaged:
- Standard Push Ups: Your foundation for total upper body strength.
- Knee Push Ups: Perfect for beginners building confidence and control.
- Incline Push Ups: Use a wall, bench, or sofa to make reps more achievable.
- Wide Grip Push Ups: Emphasises the chest.
- Diamond Push Ups: Targets triceps and inner chest.
- Decline Push Ups: For when you want to level up.
Inclusive Techniques
This challenge is for everyone. Strength is built, not pre-installed.
- Use a chair, bench, or wall to reduce load.
- Break sets into small chunks throughout the day.
- Slow the movement to increase control.
- Rest when needed. Resume when ready.
Five push ups today beats zero tomorrow.
Finish February with stronger arms, a tougher mindset, and proof that momentum is created by action, not waiting to feel ready.
Progress Tracker
Copy this into your notes, print it, or add it to your dashboard. Keep it visible. Keep it honest.
| Day | Target | Done | Running Total | Notes |
|---|---|---|---|---|
| 1 | __ | __ | __ | Felt? Form? Variation? |
| 2 | __ | __ | __ | __ |
| 3 | __ | __ | __ | __ |
| 4 | __ | __ | __ | __ |
| 5 | __ | __ | __ | __ |
Pro move: track variation and effort (easy, moderate, tough). It keeps you honest and helps you progress safely.
Join the Challenge
Do not wait for the perfect week. Do not wait to feel motivated. February is short, which means the finish line comes fast.
Commitment: pick your level, track every rep, and finish the month proud of yourself.
If you want, post your Day 1 number somewhere visible. Then beat it by Day 28. That is how confidence is built.
Are you looking for help with your Fitness needs? Our Fitness planner helps with daily checkin reminders specifically tailored to your needs. Track weight, measurements, and key health markers over time, along with meal plans and helpful Ai coaches
If you are new to fitness or out of shape or have existing health conditions, then we strongly advise that you seek the advice of a health professional before embarking on any new fitness regime.
Create your free account today!
Written by our fitness editor Clint Soltaire – Published on: 2026-01-24 08:46:30 · Topic: 500 push up challenge
Helpful Fitness Articles
We have a small selection of guides which you might find helpful
Strength Training | Recovery | Motivation | Hyrox Training | Fitness Guidance | Strength | Habits | Fat Loss | Lifestyle | Training | Health | Nutrition | Programming | Cardio | Mindset | Beginners |© 2026 ClientSlot. All rights reserved. We log anonymised analytics
