hundred pushups

Ready to begin the Hundred Pushups Challenge? Before you start Week 1, take a simple initial test to find out how many consecutive pushups you can perform with good form.

There's no pass or fail here. Whether you manage one pushup or fifty, your result gives you a useful starting point and helps you choose the right training level. Everyone starts somewhere!

Before you begin

If you're new to exercise, returning after a break, have an injury or health concern, or are unsure whether vigorous exercise is suitable for you, check with a qualified healthcare professional first. Stop if you experience pain, dizziness or other concerning symptoms.

Choose a clear space, allow a few minutes for gentle movement and warming up, and review our pushup technique guide if you need a reminder of proper form.

How to take the Initial Test

1. Start in a comfortable, stable pushup position, with your hands roughly shoulder-width apart and your body aligned.
2. Lower yourself under control, then push back up until your arms are straight without forcefully locking your elbows.
3. Count only full, controlled repetitions. Keep your body steady rather than letting your hips sag or lifting them high.
4. Continue for as many consecutive good-form pushups as you can. Stop when you can no longer maintain proper technique; there's no need to push through pain.
5. Write down your result. That's your starting number for the program.

Don't cut corners and please don't cheat — the last thing you want is to start at a level that's too demanding. The results may be humbling, but trust me, honesty is the best policy if you want to build strength!

Understanding your result

The table below is the original Hundred Pushups age-based fitness ranking. Find your age group and the number of pushups you completed to see your rank. The rank is simply a reference point — it isn't a pass/fail score or the same thing as the training columns in Week 1.

About the rankings: These are the program's original comparison ranges, not a medical assessment or a measure of your worth. Don't worry if your score is in Rank 1 or 2. What matters is improving from your own starting point.

What happens after the test?

Once you've collapsed in a sweaty heap on the floor and your arms have stopped trembling, make a note of how many pushups you managed. The first time I took the test, I eked out just 19 consecutive good-form pushups. We all have to begin somewhere!

Give yourself a day or two to recover before starting Week 1. The program is built around three training days each week, with rest days in between. Monday, Wednesday and Friday worked well for me.

On the Week 1 page, use your actual initial-test repetition count to select the appropriate workout column. Don't use the age-based rank number above as your column number. If regular floor pushups are too challenging right now, explore the beginner-friendly variations and build up gradually.

Frequently asked questions

What if I can only do a few pushups?
That's absolutely fine. Start where you are, prioritize good technique, and use a suitable easier variation if necessary. Progress takes practice.

Should I take the test every day?
No. This is a starting assessment, not a daily maximum-effort workout. Allow time to recover and follow the training schedule.

What if I can already do lots of pushups?
Great work! Record your score and check the Week 1 guidance. You may find that you need a more advanced challenge, but there's no need to force yourself into a harder level.

Still have questions? Visit our Common Questions page, or read more about why pushups are worth doing.